From the ocean to the pool – masters distance open water workout

This week a few of our team here in southern California hit the cool waters of the La Jolla Cove for good long distance swim (wetsuits for our crew).  Although it was fun and refreshing to swim in the open ocean, we’re ramping up our distance workouts this month in the pool.  We’re getting ready for the Wind-n-Sea Masters “Solstice 100” (100 x 1o0 or 100 x 50)  Here’s our long distance set this week:


Warm up

400 swim

8 x 75 kick/drill/swim @ 1:30

400 no walls

Main Set

 500 @ 6:30/ (at 80%)

2 x 250 @ 3:15 (beat pace from round above)

4 x 125 @ 1:40/ (beat pace from round above)

5 x 100 @ 1:20 (beat pace above)

10 x 50 @ :35 if you can or :40 (hang on)


400  Alligator Eyes Down + Tennessee turns at far wall/no walls near wall

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.


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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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