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Intermediate Open Water Swim Training
Day 044 - SWIMMING
W.U. 500 swim, 200 kick, 800 pullMAIN SET 3x100's @ 10secs rest @ pace, 200 easy, 2x100's @ 5 secs rest, 200 easy, 100 pace, 100 easy, 4x50's @ 30 secs rest, pace COOL DOWN 
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WARMUP
500 swim
200 kick
800 pull
MAIN SET
3x100's @ 10secs rest @ pace
200 easy
2x100's @ 5 secs rest
200 easy
100 pace
100 easy
4x50's @ 30 secs rest, pace
COOL DOWN
This simple basic workout gives you a few opportunities to hit pace in short bursts with lots of rest in between. Pace should be simple by now; 3x100's should not be a challenge and your heartrate should be at about 180 at the most.
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