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.

 

Breaking Muscle Shop

Distances are in yards.

 

Week Four

Workout One

Warm up:

200 swim, 200 stroke, 100 kick, 100 swim

 

Warm up set:

  • 4 x 75 Free @ :10 rest
  • 4 x 50 Stroke @ :10 rest
  • 4 x 25 Drill @ :10 rest

 

Main Set:

3 x 400 Free @ :60 sec rest

  • 1- 50% effort
  • 2- 75% effort
  • 3- 90% effort

 

Warm down:

200 easy

 

Total: 2600

 

Workout Two

Warm up:

200 swim, 100 kick, 100 swim

 

Warm up set:

Super 500 @ :10 sec rest:

  • 25’s - Free drill
  • 50’s - Stroke
  • 75’s - Free swim

 

25, 25, 50

25, 75

50, 50

75, 25

50, 25, 25

 

Main set:

300 fast all-out for time

100 backstroke easy

 

8x 100 - 50 drill, 50 swim @ :10 sec rest

  • odds - free (build the swim portion)
  • even - backstroke

 

100 easy choice

 

300 fast all out effort - record time and compare to previous 300

 

Warm down:

200 easy

 

Total: 2600

 

Workout Three

Warm up:

200 free easy, 100 backstroke, 50 kick, 50 free build

 

Warm up Set:

8 x 50 @ :15/:05 rest alternating 50 pull steady, 50 drill nice and easy focus on body position and rotation

200 free build middle 100

 

Main Set:

4x:

  • 200 swim @ :10 seconds rest not building lactate but swimming steady
  • 4 x 25 max effort @ :30 rest

 

100 back easy

 

2 x 200 free pull with high elbow and body position focus

 

Cool down:

 

200 choice easy

 

Total: 2900

 

Workout Four

Warm up:

8 x 50 alternating freestyle, backstroke, kick, drill focus on chest and head position, high elbow pull

 

Warm up set:

500 swim as:

  • 100 smooth free
  • 200 free w/every other 25 quick turnover
  • 100 free focus on rotation & distance per stroke
  • 100 backstroke

 

Main Set:

4 x 100 @ :10 rest, hold best average

8 x 75 @ :15 rest with goal of maintaining pace of best average 100 pace despite fatigue

8 x 50 @ :30 rest with goal of faster than best average 100 pace by at least 1.5 seconds per 50

 

Cool down:

200 choice easy

 

Total: 2500

Topic: