SwimSwam

Open Water Swimming Workout – January 22, 2013

Here’s another workout from the Wind-n-Sea Masters Swimming team in La Jolla California.

This is good for adapting to the varying speeds in open water racing. Enjoy!

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

200 kick/swim

3 x 100 free on 1:20/1:30/1:40/1:50 descend  1-3

200 drill/swim

2 x 100 free @ 1:15/1:25/1:30/: descend 1-2

200 swim

1 x 100 free @ 1:10/1:15/1:20

Main Set: 12 x 200 freestyle (step down the interval :10 on each round)

3 @ 2:40/2:50/3:00/3:20/4:00 + 1 fast

100 active recovery

3 @ 2:40/2:50/3:00/3:20/4:00 + 1 fast

100 active recovery

3 @ 2:40/2:50/3:00/3:20/4:00 + 1 fast

100 active recovery

8 x 50 kick (odds hard/evens easy) :50/1:00/1:15

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 workouts for the swimming community.

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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 »