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 Seven

Workout One

Warm up:

  • 300 free, 200 drill, 100 kick

 

  • 8 x 75 @ :15 rest
    • 1 - 4 IM order (fly/back/breast, back/breast/free, breast/free/fly, free/fly/back)
    • 5 - 8 kick/drill/swim

 

Main Set:

4 x

  • 3 x 100 desc 1 - 3 (#3 should be about 90%) @ :15 rest
  • 1 x 100 FAST @ : 45 rest 

 

Cool down:

  • 300 as (100 swim, 100 kick, 100 swim)

 

Total: 3100

 

Workout Two

Warm up:

  • 400 free

 

Super 500 @ :10 rest in between each (all 25 - kick, 50’s - drill, 75 - swim)

  • 25, 25, 50
  • 25, 75
  • 50, 50
  • 75, 25
  • 50, 25, 25

 

Main set:

3 x (all @ :10 rest)

  • 1 x 200 smooth free
  • 1 x 150 - 50 kick, 50 drill, 50 swim
  • 1 x 100 smooth free
  • 1 x 50 - 25 easy, 25 sprint

 

Cool down:

  • 200 choice

 

Total: 2600

 

Workout Three

Warm-up:

  • 2 x 300 - 150 free/50 back/50 kick/ 50 build free
  • 1000 freestyle - descend effort by 200 until the 800 (4th 200 of the 1000 should be the hardest at about 70% max effort) and then cruise the last 200

 

Main Set:

  • 3x
    • 4 x 50 quick (95%max effort) @ :30 rec
    • 300 pull @ :45 rest
  • 8 x 100 kick with board @ :30 rest alternating steady/hard by 100
  • 400 alternating 100 backstroke smooth/100 freestyle smooth focusing on rotation and kick with both strokes

 

Cool down:

  • 300 easy

 

Total: 4600

 

Workout Four

Warm up:

  • 500 alternating free/back by 100
  • 8 x 75 @ :15 rest as 25kick/25free swim/25 back
  • 4 x 50 build within each @ :10rest

 

Main Set:

  • 2x
    • 10 x 100 @ :05 (first set)/ :10 (2nd set) - maintain best average; 2nd round should be faster maintain than first

 

  • 20 x 25 @ :15 rec @ :90% max (quick!!!)

 

Cool down:

  • 300 smooth

 

Total: 4100

 

Click Here to Download the Entire 12-Week Cycle

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