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 Five

Workout One

Warm up:

  • 500 as (300 free, 100 kick, 100 drill)
  • 8 x 75 (25 skull, 50 swim) @ :15 rest

 

Main Set:

  • 1 x 100 sprint @ :20 rest
  • 1 x 200 smooth @ :15 rest
  • 1 x 300 at 75% @ :20 rest
  • 1 x 400 hard effort @ :30 rest (try to desc from 1-4 and really focus on starting and finishing very strong almost a sprint)
  • 1 x 300 at 75% @ :20 rest
  • 1 x 200 smooth @ :15 rest
  • 1 x 100 sprint @ :20 rest

 

Cool down:

  • 300 choice

 

Total: 3000

 

Workout Two

Warm up:

  • 300 choice
  • 8 x 50 @ :10 rest (25 drill, 25 swim)

 

Main set:

  • 20 x 100
    • 1-5 smooth free @ :15 rest
    • 6-10 stroke @ :20 rest
    • 11-15 descend on :15 rest (descend to 95% effort)
    • 16-20 kick on back @ :20 rest
  • 20 x 25
    • 1-5 all out effort @ :20 rest
    • 6-10 stroke @ :10 rest
    • 11-15 descend @ :10 rest (descend to sprint)
    • 16-20 kick on back @ :10 rest

 

Cool down:

  • 400 easy (100 free, 100 drill, 100 kick, 100 swim)

 

Total: 3600

 

Workout Three

Warm-up:

  • 5 x 100 @ :10 rest smooth
  • 10 x 50 @ :10 rest (stroke, free)

 

Main Set:

3 x

  • 1 x 300 free smooth @ :15 rest
  • 4 x 50 @ :10 rest, fast from flags to wall
  • 4 x 25 sprint @ :10 rest 

 

Cool down:

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

 

Total: 3000

 

Workout Four

Warm up:

Swim for 10 minutes straight mixing in free, stroke, drill, kick

 

12 x 50

  • 1-4 free swim @ :15 rest
  • 5-8 stroke @ :15 rest
  • 9-12 drill @ :15 rest

 

Main Set:

4 x

  • 1 x 225 @ :10 rest (desc each 50 through 200, last 25 should be done at 90% effort)
  • 1 x 25 all out sprint @ :30 rest
  • 1 x 125 @ :10 rest (25 drill, 100 smooth)
  • 1 x 25 all out sprint @ :30 rest
     

Cool down:

  • 200 easy choice

 

Total: 3000

 

Click Here to Download the Entire 12-Week Cycle

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