Getting in the Open Water Swimming Groove: Workout

In this workout we’re focusing on the variable speeds executed at different poins of the race. As you may know, it’s important to work faster than your comfort level for success in open water swim racing. Also, one of the hallmarks of open water racing is the changing pace that occurs during any given event. Some of the pace variability is rather consistent – the start and the finish for example. But there are also points in the race that someone may execute a break away and you have to be ready for that too (will you “hang” or try to regain position later in the race?). Give this workout a try. See you soon in the open water!

8 x 100 rotate 25 kick from the back

Main Set

500 free @ 6:30/7:00/8:00
4 x 125 last 50 @ race start pace 1:45/2:00/2:15
400 free @ 5:00/6:00/7:00
4 x 100 last 50 @ break away pace 1:30/1:45/2:00
300 free @ 4:00/5:00/6:00
4 x 75 last 50 @ break away pace 1:10/1:20/1:30
200 free @ 3:00/3:30/4:00
4 x 50 finish pace :45/:55/1:00
100 1:30/1:45/2:00
4 x 25 charge hard – leave nothing behind @ :30

400 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.

In This Story

Leave a Reply

Notify of

Inline Feedbacks
View all comments

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 »