Open Water Swimming Workout

Here’s an open water swimming workout from the Wind-n-Sea Masters Swimming team in La Jolla.  There’s only a few days of summer left on the calendar but there’s still plenty of open water swimming on the horizon.  The team has some folks gearing up for the Tiburon mile while others have their sights set on local races and triathlons.   The purpose of the main set is train for the variable speeds that are a part of open water race as well as working on the direction changes that a part of buoy turns.

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

6 x 150 build within by 50 @ 2:15/2:30/2:40

200 kick

Main Set

4 x 100 even pace at threshold 1:30

400 no walls

4 x 100 odds steady/evens fast (90%) 1:30

400 alligator eye sighting mid lap

4 x 100 last lap sprint @ 1:30

400 drop and draft

 Cool down set: 

2 x 300 pull emphasize catch + hip rotation @ 4:00

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 many of their works for the open water swimming and triathlon communities.


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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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