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 Eight

Workout One

Warm up:

Swim for 10 minutes straight

 

  • 2 x 100 - desc by 25 to 85% @ :15 rest
  • 2 x 75 - free/stroke/free @ :10 rest
  • 2 x 50 - drill @ :10 rest
  • 2 x 25 - kick @ :05 rest

 

Main Set:

  • 5 x 300 @ :20 rest
    1. 100 free, 100 kick, 100 free
    2. stroke (can mix up which strokes)
    3. 90% effort
    4. smooth effort
    5. all out effort - record time

 

Cool down:

  • 300 as 100 free, 100 stroke, 100 free

 

Total: 2900

 

Workout Two

Warm up:

  • 500 (as 100 free, 100 back, 100 free, 100 kick, 100 free)
  • 8 x 75 @ :10 rest - kick on side/back/free
  • 8 x 25 @ :05 rest (1-4 kick, 5-8 desc free)

 

Main set:

  • 1 x 400 @ :15 rest - smooth free
  • 1 x 300 @ :15 rest - desc by 100 to 90% effort
  • 1 x 200 @ :15 rest - smooth free
  • 1 x 100 @ :15 rest - desc by 25 to 90% effort

 

Cool down:

  • 200 easy, choice

 

Total: 2500

 

Workout Three

Warm-up:

  • 400 smooth

 

4x

  • 100 - 25 smooth free technique focus; 50 strong; 25 smooth
  • 75 - 25 kick on stomach focus on body position; 25 freestyle; 25 backstroke
  • 50 - build free

 

Main Set:

  • 4x
    • 300 - strong pull (80%max) @ :10sec rest
    • 2 x 100 - @ :20 rec as 25 sprint, 50 active recovery, 25 sprint

 

  • 10 x 50 @ :30/:05 rest
    • odd - backstroke strong focus on rotation
    • kick on stomach focus on body position 

 

Cool down:

  • 400 swim with at least 150 of backstroke/elementary back

 

Total: 4200

 

Workout Four

Warm up:

  • 2 x 200 as 50 free/50 back/50 kick/50 choice
  • 8 x 100 @ :20 rec as 1-4 descend free; 5 - 8 descend free pull

 

Main Set:

4 x 400 @ :30/:05/:30

  1. smooth first 100; race pace middle 200; steady last 100 (not easy but settle down from race pace)
  2. hard, for time
  3. active recovery first 200 (smooth & technique); 100 with overdrive kick; 100 build to quick
  4. hard, for time (beat # 2)

 

2x

  • 4 x 75 pull @ :05 rec @ 80% of max effort (try to sustain best average, it’s ok if last one you are failing)
  • 4 x 50 back/kick @ :20 - smooth, as recovery

 

Cool down:

  • 500 relaxed with backstroke and easy kick

 

Total: 4300

 

Click Here to Download the Entire 12-Week Cycle

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