Thank you to Endless Pools for sponsoring World Swim Day 2021!

Try this free Swim Workout to celebrate World Swim Day on October 23, 2021! REGISTER HERE >

World Swim Day is more than a virtual swim. It’s a chance to reflect on why you love the water and raise funds for organizations that provide much-needed water safety programming. Know an organization that would benefit from a donation? Nominate them here >

Log this Workout in the MySwimPro app between Friday, October 22 and Sunday, October 24 for a chance to win epic prizes from our sponsors!

The Workout

Related: Learn More About World Swim Day

The god of the sea challenges you to this test of aquatic prowess. Can you maintain a consistent pace through all 3 rounds of the main Set?

  • Duration: 150-240 minutes
  • Distance: 10,000 yards/meters


  • 1×500 Freestyle @ 8:00 Easy
  • 12×50 Kick @ 1:00 Moderate

Pre-Set (2x)

  • 4×50 IM @ 0:55 Moderate
  • 1×300 Pull @ 5:00 Endurance

Main Set (3x)

  • 8×150 Freestyle @ 2:15 Endurance
  • 1×1,000 Pull @ 15:00 Threshold
  • 6×50 Free @ 0:55 Best Average

Cool Down

1×400 Freestyle @ 6:00 Easy

Access this Workout free in the MySwimPro app October 22-24! For app tutorials and tips, visit our Support Site or email


How to Log Your Workout in the MySwimPro App

  • Download the MySwimPro app on iPhone or AndroidThe app is 100% free from October 22-24, 2021!
  • On the app and select Poseidon’s 10k 🔱You have a few options to log your Workout: 
    • If you have a smartwatch, tap the ellipsis (…) in the upper right hand corner and tap Send to Watch. Follow the Workout on your watch and automatically log it to your account! Learn More >
    • If you swim without a smartwatch, tap the ellipsis (…) in the upper right hand corner and tap Open PDF to print your Workout! After completing the Workout, tap Log Activity and enter your splits. Learn More >
  • Share a photo or video on Facebook, Instagram, Twitter, TikTok or Strava with #WorldSwimDay to enter to win prizes from our sponsors!

All World Swim Day Workouts

Swim Workouts:

Dryland Workouts:

We can’t wait to celebrate with you! Register now and start a free, 30-day trial of MySwimPro ELITE to train for the big day.

Image credit: Tim Mossholder via Pexels