In this week’s workout from the Wind-n-Sea Masters Swim Team the focus is on developing open water swimming skills to aid in your swimming. The main set features swims that keep you off the walls, practice sighting and get you up and out of the pool to stimulate the heart rate (something learned from Coach Gerry Rodrigues of the Tower 26 team – one of the top open water coaches in the nation). Enjoy and have fun!
It’s almost time to go…
Warm up (first set at :10 after): General warm up or 6 x100 @ 1:30
Warm up set
500 every 4th lap kick
4 x 125 pull 1:45/2:00
Main Set
• 1 x 500 (no walls)
• 2 x 400 (alligator eyes every 4th 25) @ 5:30/6:00/6:30
• 3 x 300 (up and out at 75’s) regroup lane :15 seconds rest
• 4 x 200 (last 50 fast) @ 3:00/3:15/3:30
Warm down 200 focus on distance per stroke
4200
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.