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Intermediate Open Water Swim Training
Day 053 - PACE
W.U. 400 swim, 4x50's easy/fast by 25@ 10 secs rest, 400 pullMAIN SET 3x100's pace @ 15 secs rest, 100 easy, 4x50's pace @ 10 secs rest, 100 easy, 100 pace, 100 easy, 4x25's @ 30 secs rest, sprint COOL DOWN 300 yards 
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Hopefully you didn't skip today (I suggested it yesterday if you were feeling sore). With race day only 3 days away, this is a short easy workout where you do some pace conditioning and a few explosive sprints. Pace by now should feel easy; your heartrate should not exceed 180 and you should feel like you could go several more 100's than the three in your main set if need be (but don't! This is your taper!).
WARM UP
400 swim
4x50's easy/fast by 25@ 10 secs rest
400 pull
MAIN SET
3x100's pace @ 15 secs rest
100 easy
4x50's pace @ 10 secs rest
100 easy
100 pace
100 easy
4x25's @ 30 secs rest, sprint
COOL DOWN
300 yards
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