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Workouts

One-Hour Workout: Time-Based Swim Set

Take a mental break from counting yards and focus on swimming for time in today’s one-hour swim set.

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

Take a mental break from counting yards and focus on swimming for time in today’s one-hour swim set, inspired by Coach Dave Sheanin of D3 Multisport in Boulder, Colo.

Warm-up
10 min easy choice

3×2 min with 15-20 sec recovery
Alternate doing a drill on the way down and swim on the way back. Focus on your stroke weaknesses with drills such as one arm only, catch-up drill or fist drill.

Main Set
5×5 min swim with consistent pacing, 30 sec recovery.
Check your splits on each 100 to ensure you’re staying steady throughout, and keep track of how many yards you cover each 5 minutes.

5, 4, 3, 2, 1 min swim with 30 sec recovery, increasing your effort as you descend in time

Cool-down
5–10 min

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