Open Water Swimming Workout

  1 Mike Lewis | January 19th, 2013 | Open Water, Training

We’ll be featuring workouts from the Wind-n-Sea Masters Swimming team in La Jolla California.   The 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 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 featured workout – the emphasis is on building speed into the swim.   Enjoy!

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

200 swim – 50 kick – 150 swim – 50 kick – 100 swim – 50 kick – 50 swim (rest :10 seconds between each)

4 x 150 pull @ 2:00/2:15/2:30

Main Set (:30 seconds rest between each round):

3 x 300 (build strong 100 from the back so last one is 90% effort) @ 4:30/5:00/6:00

3 x 150 (build strong 50 from the back so last one is 90% effort) @ 2:15/2:30/300

3 x 75 (build strong 25 from the back so last one is 90% effort) @ 1:00/1:15/1:30

125 active recovery

400 kick (super charge laps 4/8/12/16)

200 warm down

3600 + general warm up


  1. Dennis Kaster says:

    looking for a place to find a a workout schedule to begin open water swim. I have competed the last 3 years in triathlon and found I truly hate running (lol) I will continue with the bike which I love.

    any help and guidance will be appreciated

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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 »