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Intermediate Open Water Swim Training
Day 029 - SWIMMING PART 2
W.U. 200 easy, 200 medium, 200 fast. 4x100's @ 10 secs rest. MAIN SET 3x500's @ 30 secs rest 10x50's@ 5 secs rest, pace. COOL DOWN 500 easy 
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With Phase Two of your training program, the intention will be to build on the base you so diligently developed over the last month and begin to perform your target "pace" times with more ease, more consistently.
The next two weeks will focus on sets where you will even-or-negative split certain distances, or descend your times in a repeat set (like the3x500's today). The purpose of this is to get you accustomed to swimming harder and faster at the end of your race, when you're tired. By now, you should be able to hold "pace" after a month of conditioning your body to know what that pace is. So the remainder of the program will focus on performing that pace under physical duress and hopefully maintaining it. Two weeks of this and you'll be ready to start your taper; and that's the fun, easy part where all your hard work comes together and pays off with a successful race!
WARM UP
200 easy
200 medium
200 fast
4x100's @ 10 secs rest / increasing in effort
MAIN SET
3x500's @ 30 secs rest / increasing in effort
10x50's@ 5 secs rest, pace
COOL DOWN
500 easy
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