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Intermediate Open Water Swim Training
Day 035 - SWIMMING
W.U. 300 swim, 6x50's kick @ 5 secs rest, 400 pullMAIN SET 10x100's pace, 10 secs rest, 200 easy, 5x100's pace, 10 secs rest, 200 easy, 4x50's pace @ 5 secs rest COOL DOWN 500 easy 
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WARM UP
300 swim
6x50's kick @ 5 secs rest
400 pull
MAIN SET
10x100's pace, 10 secs rest
200 easy
5x100's pace, 10 secs rest
200 easy
4x50's pace @ 5 secs rest
COOL DOWN
500 easy
You may recall that a portion of this workout is taken from Day 2. Back when you thought 10x100's pace seemed next to impossible? Now it should be a piece of cake, and the times you maintain should be more consistent and perhaps faster. On the 5x100's, really try to match the same times from the previous 10, no matter how exhausted you are after this week's challenges. The 4x50's in the end should be just as explosive and on-pace. As will all the workouts in Phase Two, you should focus on completing the last sets most successfully. Try hitting pace at the end, no matter how tired you are (even if it means you need to take it a little easier early in the workout, but I didn't really say that, did I?).
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