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Intermediate Open Water Swim Training
Day 039 - SWIMMING
W.U. 800 free, 4x100's (50 kick, 50 swim)@ 10secs rest, 800 pullMAIN SET 5x50's pace@ 15 secs rest, 100 easy, 5x50's pace @ 10 secs rest, 100 easy, 5x50's pace @ 5 secs rest. 100 easy, 200 pace COOL DOWN 5x100's@ 15 secs rest 
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Today's workout features a long warm-up to loosen you up after yesterday's weights, and a short-distance pace set of 50's which should be fun and easy to complete successfully. The 200 pace is really the test; can you put together 4x50's in a row and come up with a 200 at the same speed? That is the key; if you miss it, give yourself a few days and try it again at the end of workout later this week.
WARM UP
800 free
4x100's (50 kick, 50 swim)@ 10secs rest
800 pull
MAIN SET
5x50's pace@ 15 secs rest
100 easy
5x50's pace @ 10 secs rest
100 easy
5x50's pace @ 5 secs rest
100 easy
200 pace
COOL DOWN
5x100's@ 15 secs rest, DECREASING in effort
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