Keeping up your pace in the open water

  0 Mike Lewis | February 14th, 2013 | Coach's Log, Featured, Open Water, Training

Here’s an open water swimming workout from the gang at Wind-n-Sea Masters. The focus of this workout is building and maintaining speed throughout the race. The goal on the main set is to hold the pace on the fast segments as they increase in distance.

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

300 swim – 100 kick – 300 pull – 100 kick

Main Set

Regroup w/min of :30 between each
400 rest :15 100 fast
300 rest :15 200 fast
200 rest :15 300 fast
100 rest :15 400 fast

8 x 150 (middle 50 @ 200 pace) @ 2:15/2:30/3:00

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.

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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 »