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Intermediate Open Water Swim Training
Day 034 - SWIMMING TOUGH
W.U. 200 swim, 200 kick, 200 pull, 10x50's@ 10 secs rest MAIN SET 100 pace, 50 easy, 2x100's pace @ 5 secs rest, 50 easy, 3x100's pace @ 10 secs rest, 50 easy, 4x100's pace @ 15 secs rest, 50 easy, 5x100's pace @ 20 secs rest, 200 easy, 10x50's @ 5 secs rest COOL DOWN 500 easy 
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WARM UP
200 swim
200 kick
200 pull
10x50's@ 10 secs rest, increasing in effort 1-5
MAIN SET
100 pace
50 easy
2x100's pace @ 5 secs rest
50 easy
3x100's pace @ 10 secs rest
50 easy
4x100's pace @ 15 secs rest
50 easy
5x100's pace @ 20 secs rest
200 easy
10x50's @ 5 secs rest, increasing in effort 1-5
COOL DOWN
500 easy
This workout is designed to test your endurance with a ladder-pace set, where your goal will be to hit pace on the last 5x100's as accurately as you did on the first 100 of the ladder. Also, the 10x50's at the beginning and end of the workout are there to help you maintain your negative-split ability and allow you to swim faster and harder when you're fatigued (remember, I said this was our intention for these next two weeks).
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