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.

 

Breaking Muscle Shop

Note: Distances are in yards.

Week Ten

Workout One

Warm up:

  • 400 swim (200 swim, 100 back, 100 kick)
  • 5 x 100 alternate free/kick by 25 @ :15 sec rest
  • 5 x 50 drill/swim @ :10 sec rest

 

Main Set:

  • 2 x 200 FAST @ :30 sec rest
  • 200 easy
  • 4 x 100 FAST @ :30 sec rest
  • 200 easy
  • 4 x 50 FAST @ :30 sec rest

 

Cool down:

  • 250 choice

 

Total: 2800

 

Workout Two

Warm up:

  • 500 as (200 free, 100 back, 200 free)
  • 8 x 75 @ :15 seconds rest descend 1 - 4, 5 - 8 while building within each 75

 

Main set:

  • 4 x 250 @ :20 sec rest at 85% effort
  • 4 x 200 smooth swimming @ :20 rest
  • 4 x 150 @ :20 rest, desc by 50 to sprint effort for last 50

 

Cool down:

  • 100 easy

 

Total: 3600

 

Workout Three

Warm-up:

  • 600 as 3x: (100 free smooth, 50 kick build, 50 back relaxed)

  • 2x:

    • 6 x100 @ rest interval :25, :20, :15, :10, :05, :05 - first should be relaxed with technique focus, descend pace of 100s by about 2 seconds per 100 so that 5th and 10th are strong) [goal is to raise heart rate, warm-up muscles, get body prepared for hard main set]

  • 8 x 12.5 sprint, 12.5 SUPER easy with an extra 15 seconds on wall

 

Main Set:

  • 200 max effort for time; 200 super easy; 15 seconds rest
  • 100 max effort for time (goal for pace to be less than 1 second per 50 slower); 200 super easy; 15 seconds rest
  • 200 max effort for time (goal for pace to be on par with first 200); 100 super easy; 15 seconds rest
  • 4 x 50 max effort @ :60 seconds active recovery (swim 25) - goal to maintain best time for all, definitely faster than ½ of 100 time
  • 100 smooth backstroke
  • 4 x 50 max effort kick @ :45 seconds rest

 

Cool down:

  • 400 choice very relaxed with backstroke and kick

 

Total: 3900

 

Workout Four

Warm up:

  • 500 choice with backstroke and kick
  • 2x
    • 2 x 100 @ :15sec rest build by 25 to strong last 25
    • 6 x 50 @ :05 sec rest descend 1 - 6 by approx 1 second per 50 so that the last is a pace you could sustain for no more than a 200, 1st should be very controlled
    • 100 back smooth 

 

Main Set:

  • 10 x 100 @ :05 recovery - find pace that you can hold for the entirety without building up lactic acid, but also one that challenges you and fatigues muscles
  • 16 x 50 @ :15 recovery - pace should be 3 seconds faster than half of your average pace for the previous 100s (recovery after last 50 should be just enough to get buoy on for 200s)
  • 5 x 100 @ :05 recovery - same as first set of 10

 

Cool down:

  • 400 as smooth 2x: 50 free/ 50 back/ 50 kick on back/ 50 elementary back 

 

Total: 4500

 

Click Here to Download the Entire 12-Week Cycle

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