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The Pandemic 5k: 5,000-Meter Swim Workout

Try this free swim workout to celebrate World Swim Day on October 24, 2020! 

World Swim Day is more than a virtual swim. It’s an opportunity to inspire people around the world to be active in the water and raise funds for organizations that provide much-needed water safety programming. Know of an organization we should donate to? Nominate them here!

Complete your workout between Friday October 23 – Sunday October 25, 2020, log your workout in the MySwimPro app and share it on social media for a chance to win big prizes!

The Workout

The Pandemic 5k is a great challenge for intermediate or advanced swimmers. Test your endurance and speed with 200s Best Average and Race Pace 50s in the main set!

Warm Up

Pre Set (2x)

Main Set (3x)

Cool Down

Access this workout free in the MySwimPro app October 23-25, and join us for a LIVE dryland workout on the MySwimPro Instagram at 12pm EST on Saturday, October 24! Learn More >

For app tutorials and tips, visit our Support Site or email

How to Log Your Workout in the MySwimPro App

All World Swim Day Workouts

Swim Workouts:

Dryland Workouts:

How to Swim Perfect Freestyle

We can’t wait to celebrate World Swim Day! Make sure you’re registered and don’t forget to start your free trial of the MySwimPro app to unlock 30 days of full access to our swim and dryland training plans, daily workouts, technique tips and more! 

Plus, shop our online store and show off your #WorldSwimDay workout! Get a shirt, towel, poster, tote bag and more! 

For FAQs and tips, visit our Support Site.

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