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 Eight

Workout One

Warm up:

300 free, 200 drill

 

Warm up set:

4 x @ :10 sec rest

  • 25 - kick
  • 50 - drill
  • 75 - free

 

Main Set:

8 x 125 @ :15 rest

 

1,5 - 25 kick, 75 swim
2,6 - 25 swim, 25 kick, 50 swim
3,7 - 50 swim, 25 kick, 25 swim
4,8 - 75 swim, 25 kick

 

2 x 400 @ :30 rest
1 - 100 swim, 100 drill (x2)
2 - 90% effort

 

Warm down:

100 easy

 

Total: 3000

 

Workout Two

Warm up:

500 SKIDS

 

Warm up set:

8 x 75 IM @ :10 rest
1,5 - fly, back, breast
2,6 - back, breast, free
3,7 - breast, free, fly
4,8 - free, fly, back

 

4 x 25 drill @ :10 rest
4 x 50 swim (not free) @ :10 rest
4 x 75 descending by 25 @ :10 rest
4 x 100 kick/drill/swim/kick @ :10 rest

 

Main set:

6 x 100 free descending

1-3, 4-6 (#6 is all out effort) @ :15 sec rest

 

Warm down:

200 easy

 

Total: 2900

 

Workout Three

Warm-up:

300 swim

 

Warm-up Set:

8 x 50 build to fast freestyle
100 easy back

 

Main Set:

300 max effort (get time)
200 super easy
200 max effort (aim for 2 seconds per 100 faster than 300 time)
300 super easy
100 max effort (aim for 4 seconds faster per 100 than 300)

 

Cooldown:

300 easy

 

Total: 2200

 

Workout Four

Warm up:

500 easy swim

 

Warm up set:

12 x 50 alternating drill, steady kick, smooth swim by 50 @ :20 rest

 

Main Set:

8 x 100 @ :10 rest - first 10 yards quick, remaining swim smooth focus on technique and body position

 

Cool down:

300 - backstroke, kick, free by 25

 

Total: 2200 - recovery focus

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