I've been doing a workout the last few months from the book Mastering Swimming. It is an open water swimmer workout, supposedly. It uses my 100yard cruise interval, derived from swimming a 10 x 100 with a :10 rest. My cruise interval turned out to be 1:40.
I would swim a 15 x 100 broken into a few different sets. All the intervals were on cruise or cruise +:05. Some sets are breath 50 left, 50 right. Some sprint 25, cruise 75.
Well, today I swam a 10 x 200 with :10 rest to determine my 200 cruise interval. I averaged about 3 minutes per 200, at least I think. (Recall that my watches have gone kaput, so I had to use the pace clock.) Sure enough, I finished the entire swim in 31:30, which works out to 3:09 for my 200 cruise interval.
The cruise interval workout is:
15 x 100:
1-2 fast on cruise +:05
3-5 moderate on cruise
6-9 breathing left 50, right 50, on cruise
10-12 swim 50 catch-up, 50 easy, on cruise
13-15 descend 13-15, with all-out for 15
The theory with this workout is to simulate an OW race. You start fast until you get a position you like, then you cruise for a while. Around the middle, you check out our competition (sets 6-9), then 10-12 you start getting ready to push, and in the end, you speed up for a fast finish. Only problem with the workout is: it is only a 1500. Thus my desire to up it to 3K. I'll report back after the first try.
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