Here’s a good open water workout from the Wind-n-Sea Masters Swimming team that includes power, pacing
400 w/ Tennessee turns
12 x 25 swim/kick by 25 @ :55/1:10/1:30
5 x 300 (easy/mod/hard by 50) 4:30/5:00/5:40
5 x 200 (alligator eyes on every 4th lap) 3:00/3:30/4:00
5 x 100 (2,4,6 or 3,5,7 breathing pattern) 1:30/1:45/2:00
5 x 50 @ 500 pace @:50/1:00/1:15
400 pull dps
200 warm down
Here’s how to do the “Wind-n-Sea Shuffle” drill
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 workouts for the swimming community.