This week’s one-hour workout is a swim set from Atlanta-based coach Andrew Shanks.

Every Tuesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s swim workout comes from Atlanta-based coach Andrew Shanks, who is pursuing his Masters in Exercise Science at George State and works for Dynamo Multisport. Dynamomultisport.com Shanks gave two options for swimmers of different speeds.

Jacob’s Ladder: 2600 swim workout

Warmup
200 swim
200 streamline kick w/ fins
200 pull
2×50 drill of choice

Main Set
Do three rounds of the following, with 10 secs rest between each interval, 40 secs between each round. All freestyle (minus the noted 100 kick at the end of each round) with a hard but clean effort.

25 / 50 / 75 / 100 / 100 / 75 / 50 / 25 / 100 kick

Cooldown
100 easy

RELATED – One-Hour Workout: All 50s Swim Workout

Jacob’s Ladder extended: 3100 swim

Warmup
200 swim
12×75 w/ fins as 50 drill/25 swim
#1-4: Fly kick with freestyle stroke
#5-8: Straight Arm Recovery
#9-12: Single Arm by 25s

Main Set
3×300 pull w/ 30 sec rest. Push every third 25, otherwise steady effort.

Two rounds of the following, with 10 sec rest between interval and 40 sec rest between rounds. All freestyle with a hard but clean effort.

25 / 50 / 75 / 100 / 100 / 75 / 50 / 25

Cooldown
100 choice

More one-hour workouts.

For more swimming workouts, check out our “Quick Set Friday” section.