Share
Tweet
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 Six
Workout One
Warm up:
500 easy swim
Warm up set:
4 x
- 25 - drill
- 50 - swim
- 25 - kick @ :10 rest
Main Set:
5 x 100 kick descending 1-5 @ :15 rest
8 x 125: 100 free, 25 kick @ :10 rest
Warm down:
100 easy
Total: 2500
Workout Two
Warm up:
500 SKIDS
Warm up set:
8 x 50 drill/swim by 25 @ :10 rest
Main set:
6 x 100 @ :20 rest
Odd - free
Even - kick
4 x 150 as 50 free, 50 stroke, 50 free @ :15 rest
2 x 200 free descending 1-2, 3-4 @ :20 rest
200 swim all out - record time
Warm down:
100 easy
Total: 2800
Workout Three
Warm-up:
400 swim, 100 kick, 100 drill, 200 build
Main Set:
2x:
6 x 100 - free descending to hard race pace in sets of 3 @ :15 rest
200 kick steady with board
100 back easy
12 x 25 max effort @ :30 rest, every 4th easy
Cooldown:
300 easy
Total: 2300
Workout Four
Warm up:
200 easy, 100 kick, 100 build, 100 backstroke
Warm up set:
8x50 every third quick @ :15 rest
Main Set:
6 x 200 @ : 20 rest with middle 100 at race pace, last 50 easy drill
8 x 50 kick with board @ :30 rest focusing on hard middle 25
Cool down:
300 super easy
Total: 2800
Click on the number below that corresponds to the week of training you're in.
