Building Intensity into Your Open Water Racing

  1 Mike Lewis | February 20th, 2013 | Coach's Log, Featured, Open Water, Training

Here’s a workout from the Wind-n-Sea Masters Swimming team in La Jolla, California. The main set is designed with open water swimmers in mind. Building intensity into the 100’s will help facilitate holding on to speed in an open water race.

Focus on the good – learn from the bad

Warm up (first set at :10 after): General warm up or 6 x100 @ 1:30

150 swim/50 kick: 100 swim/50 kick: 50 swim/50 kick: 25 swim/25 kick

10 x 50 alligator eye drill/swim by 25 @ :50

Main set

5 x 100 (4 @ 1:30 + 1 @ 1:15)
5 x 100 (3 @ 1:30 + 2 @ 1:15)
5 x 100 (2 @ 1:30 + 3 @ 1:15)
5 x 100 (1 @ 1:30 + 4 @ 1:15)
5 x 100 (5 @ 1:15)

200 pull – 100 kick – 200 pull

200 warm down


Wind-n-Sea Masters  team is based in one of the mecca’s for open water swimming and a large number of it’s members are actively engaged in open water swimming all year round.    The team features many top open water swimmers who have completed Catalina and English channel crossings.    Additionally, many members are new to open water swimming and the program encourages fun and camaraderie in the open water.

The team trains at the Coggan Family Aquatic Center – a beautiful 50m complex that is less than a mile away from the La Jolla Cove – site of the La Jolla Rough Water Swim; the largest open water swim in the United States.   Wind-n-Sea Masters archives all their works for the open water swimming and triathlon communities.


  1. Canuck.am97 says:

    Is this meant to be done in SCY or LCM?

Leave a Reply

Your email address will not be published. Required fields are marked *

Connect with Facebook

You may use these HTML tags and attributes: <a href="" title=""> <abbr title=""> <acronym title=""> <b> <blockquote cite=""> <cite> <code> <del datetime=""> <em> <i> <q cite=""> <strike> <strong>

About Mike Lewis

Mike Lewis

Mike Lewis has nearly three decades of open water swimming experience as both an athlete and coach. He has worked with a wide range of athletes including Olympians and World Record Holders. Mike was as an administrator in the U.S. Olympic movement for 10 years and was a team director for the 2000 Olympic games. Mike himself is an avid swimmer and has notched several top 10 rankings in US Masters swimming. Mike and his wife Cynthia founded "Did you swim today?" – a global gathering place for swimmers to share their positive experiences in the pool and the open water. Read More »