Another open water swimming workout from the Wind-n-Sea Masters in La Jolla California. One key to successful open water swimming it training for variable intensities throughout the race. In this workout really focus on the specified up tempo on the sets of 200′s.
A bad attitude it like the flu – you don’t want to catch it
Warm up (first set at :10 after): General warm up or 6 x100 @ 1:30
12 x 50 (odds catch up drill/evens d/p/s (distance per stroke) :50/1:10/1:15
Pick an interval for lane and hold throughout set:
4 x 200 (1st 100 hard/2nd 100 relaxed)
4 x 200 (middle 100 hard/ end 50’s relaxed)
4 x 200 (1st 100 relaxed/2nd 100 fast)
4 x 200 (fasted possible repeat)
4 x 100 pull – build a 25 fast from the back 1:15/1:30/1:45
200 warm down
4400 totalWind-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.