Swim-Based Endurance for All Athletes - Page 4

Jake Shoemaker

Coach

Swimming, Track and Field, Running

EDITOR'S NOTE: The Breaking Muscle Swimming Workouts are programmed by Jake Shoemaker, an elite athlete in his own right and highly experienced swimming, cross-country running, and triathlon coach.

 

The swimming workouts are designed for those whose swimming skills are bringing the rest of their game down. If you're a CrossFitter or triathlete, it's no longer acceptable if your swimming isn't up to par.

 

Swimming can also be used to condition all the systems of the body for endurance without beating it up the way some other modes of exercise can.

 

Note: Distances are in yards.

 

Week 4

Day 1

Warm up:

  • 400 as (100 swim, 100 kick, 100 IM, 100 drill)
  • 4 x 75 @ :15 rest (25 swim, 25 drill, 25 swim)
  • 4 x 50 @ :10 rest all free

 

Main Set:

4X

  • 100 Fast all out @ 1:30 rest
  • 50 kick moderate @ 1:00 rest (on back or with board)
  • 100 Fast all out @ 1:30 rest
  • 50 kick moderate @ 1:00 rest
  • 100 Fast all out @ 2:00 rest

 

Cool down:

  • 200 easy (50 swim, 50 kick, 100 swim)

 

Total: 2700

 

Day 2

Warm up:

  • 500 as (200 free, 100 kick, 200 free)
  • 12 x 50
    • 1-6 Pull @ :10 rest
    • 7-12 Free @ :10 rest

 

Main set:

3x

  • 6 x 100
    • 1-3: best time + :20 @ :15 rest
    • 4-6: best time + :15 @ :20 rest

2 x (all on :20 rest)

  • 100 free @ 75%
  • 75 free @ 85%
  • 50 free @ 95%
  • 25 free @ 100%

 

Cool down:

  • 300 as (25 kick on back, 50 backstroke, 100 free, 50 backstroke, 50 free, 25 kick on back)

 

Total: 3700

 

 

Day 3

Warm-up:

  • 600 as 300 free, 300 kick
  • 8 x 100 @ :15 rest (75 free, 25 back)

 

Main Set:

1 x (:20 rest in between each group)

  • 300 free smooth
  • 3 x 100 fast at 95% @ :15 sec rest
  • 300 free at 80%
  • 3 x 100 smooth @ :10 rest

 

Cool down:

  • 300 choice

 

Total: 2900

 

Day 4

Warm up:

  • 500 choice
  • 8 x 50 @ :10 rest (25 build, 25 sprint)

 

Main Set:

  • 6 x 150 (25 build, 100 sprint, 25 ez) @ :20 rest
  • 4 x 100 (1 - 3 descend, 4 - sprint) @ :20 rest
  • 6 x 75 (25 build, 25 sprint, 25 ez) @ :20 rest
  • 4 x 50 kick on back @ :10 rest

 

Cool down:

  • 200 as (50 back, 100 free, 50 kick on side)

 

Total: 3050

 

Click on the number below that corresponds to the week of training you're in.

 

 

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