Open Water Swimming Workout, Focus on Your Pacing

  0 Mike Lewis | February 07th, 2013 | Coach's Log, Open Water, Training

Here’s a good open water workout from the Wind-n-Sea Masters Swimming team that includes power, pacing

400 w/ Tennessee turns
12 x 25 swim/kick by 25 @ :55/1:10/1:30

Main Set

5 x 300 (easy/mod/hard by 50) 4:30/5:00/5:40

5 x 200 (alligator eyes on every 4th lap) 3:00/3:30/4:00

5 x 100 (2,4,6 or 3,5,7 breathing pattern) 1:30/1:45/2:00

5 x 50 @ 500 pace @:50/1:00/1:15

400 pull dps

200 warm down

Total 4550

Here’s how to do the “Wind-n-Sea Shuffle” drill


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 workouts for the swimming community.

In This Story

Leave a Reply

Name will be published. Email address will not. By commenting you agree to our Terms of Use & Privacy Policy.

About Mike Lewis

Mike Lewis

Mike Lewis is a freelance commercial, sport and lifestyle photographer based in San Diego.  Mike began making photos in the early 80’s and immersed himself in all aspects of the photographic arts.  Mike’s professional career in in photography began after 12 years working within the United States Olympic movement; he …

Read More »