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Workouts

One-Hour Workout: Cinco De Mayo Swim Set

Going off the May 5 holiday of Cinco de Mayo, the workout is built around multiples of five.

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

This week’s holiday-themed 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. Going off the May 5 holiday of Cinco de Mayo, the workout is built around multiples of five.

Warm-up
300 to 500 choice
5x the below, all w/ fins:
– 2×50 drill of choice on 10 sec rest
– 2×25 swim (focus on implementing the drills into your stroke) on 10 sec rest
– 100 kick on 15 sec rest
(1550–1750 total)

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Main Set
2 options

Stroke option:
5x the below:
– 50 fly on :50–:55
– 50 back on :50–:55
– 50 breaststroke on :50–:55
– 50 free on :50–:55
– 50 easy choice on 1:00
(1250 set/2800–3000 total)

Freestyle option:
5x the below: Pick an interval that gives you 5–10 sec rest, except #5 where you want 20 sec rest.
– 50 build on :45–1:00
– 50 as 25 fast/25 easy on :45–1:00
– 50 fast on :45–1:00
– 50 fast on :45–1:00
– 50 easy on 1:00–1:10
(1250 set/2800–3000 total)

If time allows:
5×150 on 20 sec rest
– Odds: 50 swim, 50 kick fast, 50 swim
– Evens: breathe every 5th stroke
(750 set/3550–3750 total)

Cool-down
100–150 easy

More one-hour workouts.