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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 Five
Workout One
Warm up:
400 easy swim
Warm up set:
10 x 25 @ :10 rest
- odds- drill swim (stroke or free)
- evens- swim (stroke or free)
Main Set:
10 x 200
- 1-2 Free @ :15 rest
- 3-4 IM @ :15 rest
- 5-6 Free @ : 10 rest
- 7-8 50 kick, 50 swim (x2) @ :10 rest
- 9-10 Free @ :5 rest
Warm down:
150 easy
Total: 2900
Workout Two
Warm up:
400 easy swim
Warm up set:
6 x 50 free @ :10 rest build effort throughout the first 5 and swim easy for last 25
Main set:
15 x 100
- 1-5 - Free @ :20 sec rest (easy warmup effort)
- :30 rest
- 6-10 - 50 drill, 50 free @ :20 rest
- :30 rest
- 11-15 - Kick, descending within each 50 - max effort for last 25 @ :30 rest
- :30 rest
- 16 x 25 @ :20, :15, :10, :05 rest per set of 4 - hold best average time
Warm down:
200 easy
Total: 3000
Workout Three
Warm-up:
300 alternating freestyle, backstroke, kick, drill focus on chest and head position, high elbow pull
Warm-up Set:
500 swim as:
- 100 build free
- 200 free w/every other 25 quick turnover
- 100 free focus on rotation & distance per stroke
- 100 backstroke
Main Set:
5x 100 @ :10 rest hold best average
4 x 75 @ :15 rest with goal of maintaining pace of best average 100s despite fatigue
12 x 50 @ :30 rest with goal of faster than best average 100 pace by at least 1.5 seconds per 50
Cooldown:
200 easy choice
Total: 2400
Workout Four
Warm up:
200 freestyle, 100 freestyle kick with board, 50 easy backstroke, 50 freestyle build
Warm up set:
8x50 build @ :20 rest as 25 easy free drill, 25 build free to sprint
100 backstroke easy
Main Set:
2x:
- 6 x 50 kick @ :30 rest with max effort over last 12.5 yards
- 300 pull focus on body position @ :20 rest
- 2 x 50 free max effort @ :05 rest
- 50 back super easy @ :30
4x 75 @ :15 rest pull building last 50
4 x 50 @ :30 rest pull building last 25
4 x 25 @ :45 rest max effort
Cool down:
2x:
- 50 back easy
- 50 free easy
Total: 3100
Click on the number below that corresponds to the week of training you're in.
