Lots of folks here in Southern California are getting geared up for the open water swimming season ahead. The days are getting warmer and so too is the water (some reports indicate water temps at 64 along the San Diego coast). With that said, the gang at Wind-n-Sea Masters is looking forward to hitting the open water with some of our triathlon teammates gearing up for the Oceanside triathlon in a couple of weeks. Here’s a workout that incorporates pace changes, sighting drills and no wall turns to simulate going around the buoy.
8 x 75 kick middle 25 + 400 no walls
Main Set:
500 @ 6:30/7:30/8:00 (set pace)
2 x 250 @ 3:15/3:45/4:00 (beat pace above)
4 x 125 @ 1:40/1:50/2:15 (beat pace above)
5 x 100 @ 1:20/1:40/1:50 (beat pace above)
10 x 50 @ :40/:50/1:00
400 Alligator Eyes Down sighting to far wall + Tennessee turns (under at the flags to wall, turning and surfacing back at the flags) at far wall/no walls near wall
200 warm down
4100 total
The Wind-n-Sea Masters trains at the Coggan Family Aquatic Center in La Jolla, California. Several of the team are devoted to open water swimming in the nearby La Jolla Cove – one of the world’s iconic open water swimming venues.
