We’ll be featuring workouts from the Wind-n-Sea Masters Swimming team in La Jolla California. The 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 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.
In this featured workout – the emphasis is on building speed into the swim. Enjoy!
Warm up (first set at :10 after): General warm up or 6 x100 @ 1:30
200 swim – 50 kick – 150 swim – 50 kick – 100 swim – 50 kick – 50 swim (rest :10 seconds between each)
4 x 150 pull @ 2:00/2:15/2:30
Main Set (:30 seconds rest between each round):
3 x 300 (build strong 100 from the back so last one is 90% effort) @ 4:30/5:00/6:00
3 x 150 (build strong 50 from the back so last one is 90% effort) @ 2:15/2:30/300
3 x 75 (build strong 25 from the back so last one is 90% effort) @ 1:00/1:15/1:30
125 active recovery
400 kick (super charge laps 4/8/12/16)
200 warm down
3600 + general warm up