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Intermediate Open Water Swim Training
Day 037 - SWIMMING
W.U. 500 swim, 5x100's (50 back, 50 free) MAIN SET 500 (15 secs between each),400,300,200,100. 5x100's pace (10 secs rest) COOL DOWN 3-500 yds. 
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WARM UP
500 swim
5x100's (50 back, 50 free)
MAIN SET
500 (ladder set; 15 secs between each)
400
300
200
100
5x100's pace (10 secs rest)
COOL DOWN
3-500 yds.
This is a great set to gage where you are after last week's brutal beating. It's rehashed from Day 4, but it's more relevant now in light of our goal to negative-or-even split distances and maintain pace at the end of a long set (or race). During the ladder, increase your speed with each distance per 100; your 400 should be faster on average per 100 than your 500, for instance, all the way down to the 100.
When it's time to do the 5x100's, try hitting your pace every time, even if it means you have to sprint. It may hurt, but it's going to hurt in the race too so get used to feeling the burn; it's only 5x100's!
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