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Intermediate Open Water Swim Training
Day 024 - SWIMMING
W.U. 500 MAIN SET 10 x 50's @ 10secs rest, 200 kick, 800 pull at 85% effort, 5x100's @ 10 secs rest, 200 easy, 3x100's 10 secs rest, 100 easy, 2x100's 10 secs rest COOL DOWN 
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WARM UP
500
MAIN SET
10 x 50's @ 10secs rest, holding fast race pace
200 kick
800 pull at 85% effort
5x100's @ 10 secs rest, holding same pace as you did on the 50's
200 easy
3x100's 10 secs rest, holding same pace as above
100 easy
2x100's 10 secs rest, holding same pace
COOL DOWN
This workout is the same as Day 6, so pay attention to how you feel and see if you complete the workout with less fatigue. If so, feel free to do an extra hundred pace with each pace set, and add 2x100's at the end of the workout, race pace with 5 secs rest in between.
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