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Intermediate Open Water Swim Training
Day 048 - SPRINTS
W.U. 200 swim, 200 kick, 200 pull8x25's easy/fast @ 10 secs rest, 3x100's pace @ 5 secs rest, 6x25's easy / fast @ 10 secs rest, 2x100's pace @ 5 secs rest, 4x25's easy/fast @ 10 secs rest, 100 pace, 500 pull. COOL DOWN 500 swim 
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In tapering, developing speed work is essential. You will notice the next few workouts will feature 25 sprints in which stroke turnover needs to be lightning quick; really exert yourself and get your heartrate up, and dive right into the 100's pace. This serves two purposes; one, it develops speed during the 25's. Two, it gets your heartrate up to race-levels and then forces you to swim at pace for a short period.
WARM UP
200 swim
200 kick
200 pull
8x25's easy/fast @ 10 secs rest
3x100's pace @ 5 secs rest
6x25's easy / fast @ 10 secs rest
2x100's pace @ 5 secs rest
4x25's easy/fast @ 10 secs rest
100 pace
500 pull
COOL DOWN
500 swim
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