It’s all about the 100’s Open Water Swimming Workout

Here’s another open water swimming workout from the open water gang at the Wind-n-Sea Masters Swimming team. The focus is on lifting the aerobic threshold by cycling in and out of fast 100’s. It’s a good set and it goes by quickly too.

Go all the way

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

Warm up set:

400 swim Tennessee Turns

12 x 50 swim w/ sprint kick last 12.5 yards :50/:55/1:00

Main Set

5 x 100 @ 1:30/1:40/1:50 + 4 x 100 @ 1:10/1:20/1:30
5 x 100 @ 1:30/1:40/1:50 + 3 x 100 @ 1:10/1:20/1:30
5 x 100 @ 1:30/1:40/1:50 + 2 x 100 @ 1:10/1:20/1:30
5 x 100 @ 1:30/1:40/1:50 + 1 x 100 @ 1:10/1:20/1:30

200 warm down

4200

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.