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Intermediate Open Water Swim Training
Day 049 - SWIMMING
W.U. 500 swim, 200 kick, 500 pullMAIN SET 4x50's increasing in effort@ 10 secs rest, 200 pace, 200 easy, 3x50's increasing effort@ 10 secs rest, 150 pace, 150 easy, 2x50's increasing effort @ 10 secs rest, 100 pace, 100 easy, 8x25's easy/fast @ 5 secs rest COOL DOWN 300 easy 
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WARM UP
500 swim
200 kick
500 pull
MAIN SET
4x50's increasing in effort@ 10 secs rest
200 pace
200 easy
3x50's increasing effort@ 10 secs rest
150 pace
150 easy
2x50's increasing effort @ 10 secs rest
100 pace
100 easy
8x25's easy/fast @ 5 secs rest
COOL DOWN
300 easy
Again, today is a combination of pace and sprints with a little bit of negative splitting thrown in (the 50's increasing effort are the negative split portion of the workout). With all this fast repetitive training, you should be feeling energetic and explosive and more rested now that the intensity of your training has subsided. Tomorrow is a recovery / off day so don't worry if you're feeling a bit fatigued by workout's end.
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