Swim-Based Endurance for All Athletes - Page 6

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 6

Day 1

Warm up:

  • 200 easy
  • 5 x 100 drill/swim by 50 @ :10 rest
  • 5 x 100 kick/swim by 25 @ :10 rest

 

Main Set:

  • 4 x 250 smooth @ :15 rest
  • 100 easy
  • 4 x 250 descend by 50 to 95% @ :15 rest

 

Cool down:

  • 100 easy choice

 

Total: 3400

 

Day 2

Warm up:

  • 500 as (100 free, 100 back, 100 drill, 200 free)

 

2 x

  • 4 x 50 free cruise @ :10 rest
  • 4 x 25 kick @ :10 rest

 

Main set:

  • 3 x 100 smooth free @ :15 rest
  • 8 x 50 @ :10 rest, 25 kick on back/25 swim
  • 3 x 100 all out effort @ :30 rest
  • 8 x 50 @ :10 rest, 25 drill, 25 swim
  • 3 x 100 smooth free @ :15 rest

 

Cool down:

  • 200 choice

 

 

Total: 3000

 

Day 3

Warm-up:

  • 400 swim cruise with mixed backstroke and kick
  • 20 x 50 : 5 @ each rest :20/:15/:10/:05
    • maintain best average time as rest decreases

 

Main Set:

  • 5 x 500 @ :30/:05/:30/:05
    1. descend pace to hard last 100 (make sure to stay controlled early)
    2. smooth 1st 100; build next 200; hard 4th 100; smooth last 100
    3. strong effort - get time
    4. active recovery - goal time: 30seconds slower than previous 500
    5. for Time (beat number 3)

 

Cool down:

  • 300 smooth

 

Total: 3700

 

Day 4

Warm up:

  • 500 smooth with kick included
  • 10 x 50 @ :10 rest - alternate 50 kick on stomach focusing on body position; 50 build freestyle

 

Main Set:

  • 4x:
    • 2 x 100 @ :30 rest - 90% max effort
    • 6 x 50 strong kick on back in streamline @ :15 rest

 

  • 3 x 200 pull strong @ :15 sec rest - focus on rotation, high elbow pull, head & hip position

 

Cool down:

  • 300 smooth mix in backstroke

 

Total: 3600

 

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

 

 

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