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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.
Distances are in yards.
Week Two
Workout One
Warmup:
100 swim, 100 kick, 100 IM, 100 drill, 100 swim (SKIDS)
Warm up set:
8 x 50 - 25 kick, 25 swim @ :15 sec rest
Main Set:
8 x 200 @ :20 sec rest
Odds - 50 kick, 50 swim (x2)
Evens - swim at 75% pace
Warmdown:
100 easy
Total: 2600
Workout Two
Warm up:
400 easy
Warm up set:
8 x 75 IM @ :10 sec rest
1,5 - fly, back, breast
2,6 - back, breast, free
3,7 - breast, free, fly
4,8 - free, fly, back
Main set:
4 x 300 swim descending 1-3 (to 90% effort) @ :30 sec rest
Warmdown:
200 easy
Total: 2600
Workout Three
Warm up:
- 100 swim choice
- 100 backstroke
- 50 kick on stomach with hands by side focusing on body position
- 100 freestyle
Warm up Set:
4 x 75 @ :15 rest as
- 75 free pull with buoy focusing on high elbow catch and rotation
- 25 free swim, 25 kick on back, 25 free with 6 quick strokes in middle of 25
- 75 backstroke smooth focus on kick
- 75 free build to fast in first 50 then easy last 25
Main Set:
2x:
5 x 100 @ :05 seconds rest
round 1 aim to hold best average pace for all 5
round 2 aim to start 5 seconds slower than previous average
rounds 4 and 5 descend to under best average
take 30 seconds rest between sets
8x
- alternating 25 sprint free (hold pace for all), 25 easy backstroke @ :20 seconds recovery
Cool down:
- 50 easy kick on stomach focus on body position
- 50 easy backstroke
- 100 easy free focus on rotation and high elbow pull
- 50 easy kick
Total: 21000
Workout Four
Warm up:
300 easy choice swim, 100 build to sprint kick with board, 100 freestyle drill
Warm up set:
6 x 50 @ :15/:10/:05 seconds rest maintaining pace to elevate heart rate
Main Set:
- 300 @ :05 seconds rest - hold steady pace, strong effort but try to avoid building lactic acid
- 4x 50 @ :30 seconds rest - maintain best average pace (first one should be most difficult but group should be hard)
- 200 @ :10 seconds rest - same as effort for 300
- 4x 50 @ :30 - same as previous 50s
- 100 @ : 15 rest (same as above)
- 4x 50 @ :30 rest maintaining same best average
- 1x 200 pull, steady, focused on high elbow pull
Cool down:
200 easy
Total: 2100
Click on the number below that corresponds to the week of training you're in.
