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


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.

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Nice recipe, but do you just make the intervals?
That main set, without further instructions, is
The type of boring swimming that turns people
off to being remotely interested in open water.
Please tell more about the set…. Exactly how
To do it and what each part applies to in an
open water race. What race distance? Lajolla 3k
or a 10k? Seriously, be specific, it looks like
a workout with great potential.


Great workout Mike!! I did it this morning (and it wasn’t boring!!) Thanks for posting : )


Have you have swam in open water, trained for it? It seems straight forward to me. This is the type of set these swimmers do. It is hard work!

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 …

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