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Intermediate Open Water Swim Training
Day 032 - GARBAGE YARDAGE
W.U. 800 , 4x50's kick@ 10 secs rest, 800 pull ,200 swimMAIN SET 500 @ 30 secs rest , 400 @ 20 secs rest, 300 @ 10 secs rest, 200 @ 5 secs rest, 100 fast, COOL DOWN 500 easy 
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Todays' workout is not so much recovery as an easier way of covering some serious yardage and giving your body a breather (but not a break). You should concentrate on long, smooth strokes and take the main ladder set as an opportunity to swim comfortably at an increasingly faster clip. Only the 200 and 100 should be exerting; again, you are stressing yourself at the end of your workout to simulate the feeling of fatigue you will experience at the end of a race.
WARM UP
800 easy, long strokes
4x50's kick@ 10 secs rest
800 pull
200 swim
MAIN SET
500 @ 30 secs rest / 70% effort
400 @ 20 secs rest / 75% effort
300 @ 10 secs rest / 80% effort
200 @ 5 secs rest / 85 % effort (pace)
100 fast
COOL DOWN
500 easy
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