Happy World Swim Day!

On World Swim Day, swimmers all over the world will participate in the largest virtual swim challenge in history! A global swim workout designed to celebrate our community’s shared love for the water.

The 5k Humpback Challenge is an advanced endurance workout designed to test your aerobic fitness and challenge your body for 1.5-2 hours! You can find the workout in the MySwimPro app for iPhone and Android. Be sure to register for #WorldSwimDay here.

Workout Overview:

The drill for this workout is 3 Strokes + 6 Kicks Freestyle. This drill helps you balance your freestyle stroke and improves your coordination. Take 3 strokes then balance on your side for 6 kicks. Focus on driving the rotation with your hips and legs and add a pair of fins to keep your body position high.

Workout Strategy

This workout is entirely focused on endurance training and a majority of the distance will be performed in the EN2 (Endurance) and EN3 (Threshold) Energy zones. You can learn more about the different energy training zones here. If you’d like you can swim a 5k continuously and this will also count towards the World Swim Day virtual swim challenge.

The Main Set is two rounds of 5 x 200s Freestyle @ 3:20 followed by 3 x 100s IM @ 2:00 Endurance and then followed by 1 x 300 Pull @ 5:00 Moderate. This totals 3,200 meters, so be sure to pace yourself appropriately on each of the two rounds. The goal is to decrease your times and swim faster on each of the two rounds. Try to hold a faster pace on the 200s and descend the 300s by round. You should be cooking on the last round!

Personalize The Workout: Whether you’re a new swimmer and want to be able to swim a continuous 500 meters for the first time, or you want to take it to the next level and try the a 10,000 meter workout, you’re the perfect swimmer for the #WorldSwimDay Challenge!

Share Your Workout

Once you’ve completed your World Swim Day workout, you’ll need to share it on social media! The social share feature is designed to empower our global community members to share beautiful graphics that illustrate the amazing experience they had in the water with the MySwimPro app!

After a workout with MySwimPro, you can share your workout to social media directly from the feed by tapping on the share icon. You have the option to choose from a beautiful collection of vibrant images as your background or you can upload your own picture. You’ll be able to toggle what data from your workout is displayed including the workout structure, your heart rate, time, and distance of training.

In addition to syncing your MySwimPro account to Strava, you can share your workouts with personalized analytics overlaid on top of vibrant graphics. This media and data has been optimized for the top social networks including: Instagram, Pinterest, Facebook, and Twitter!

No two swimmers are the same, and because everyone swims at a different pace, the intervals of this set should reflect that. You can personalize every workout in the MySwimPro app so the interval times reflect your swimming skill level.

See All World Swim Day Workouts

How To Swim Faster

Swimming fast comes down to two things: Increasing propulsion and decreasing drag. Swimming efficiently will help you decrease drag and this is much faster (and easier) to improve than improving propulsion. To increase the efficiency of your workout, you’ll need to add structure and variation to push your body in new and innovative ways. This 5k Humpback Workout is just one example of how you can challenge yourself to do this!

Freestyle is the most popular swimming stroke in the world, and is an essential skill that all swimmers should focus on. We truly believe that every single swimmer has at least one element of their freestyle stroke that can be refined and improved upon.

There are hundreds of swim workouts and drills that you can try in the water to practice your freestyle stroke. Check out our YouTube channel, this article, or download the MySwimPro app for more tips and workout ideas!

About World Swim Day

World Swim Day is celebrated on the fourth Saturday of October every year. The holiday promotes living a healthy lifestyle through swimming and raises awareness for the importance of water safety. World Swim Day events are independently organized around the world for swimmers of all ages. There are over 100 million fitness swimmers in the world, and yet there are over 4 billion people who do not know how to swim.

World Swim Day was founded in 2018 by Fares Ksebati, Co-Founder and CEO of MySwimPro to grow participation of swimming across time zones and cultures. In the first year, World Swim Day saw participation from swimmers in over 100 countries and funds were raised for three learn-to swim non-profit organizations. The international event is more than a virtual swim, but also serves as an opportunity to connect a global community that shares a mutual passion for the water.

World Swim Day is supported by MySwimPro, the largest digital community of swimmers in the world. The international event is also supported by globally-minded companies with shared values that include empowering a healthy lifestyle through swimming and promoting water safety. We hope World Swim Day continues to inspire and empower people around the world to be active in the water.

If you would like to support World Swim Day, and grow the sport of swimming please contact fares@worldswimday.org.


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  1. Pingback: World Swim Day – FINIS Inc

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