New perk! Get after it with local recommendations just for you. Discover nearby events, routes out your door, and hidden gems when you sign up for the Local Running Drop.
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)
RELATED – One-Hour Workout: Up And Down Swim Set
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