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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 Eight
Workout One
Warm up:
300 free, 200 drill
Warm up set:
4 x @ :10 sec rest
- 25 - kick
- 50 - drill
- 75 - free
Main Set:
8 x 125 @ :15 rest
1,5 - 25 kick, 75 swim
2,6 - 25 swim, 25 kick, 50 swim
3,7 - 50 swim, 25 kick, 25 swim
4,8 - 75 swim, 25 kick
2 x 400 @ :30 rest
1 - 100 swim, 100 drill (x2)
2 - 90% effort
Warm down:
100 easy
Total: 3000
Workout Two
Warm up:
500 SKIDS
Warm up set:
8 x 75 IM @ :10 rest
1,5 - fly, back, breast
2,6 - back, breast, free
3,7 - breast, free, fly
4,8 - free, fly, back
4 x 25 drill @ :10 rest
4 x 50 swim (not free) @ :10 rest
4 x 75 descending by 25 @ :10 rest
4 x 100 kick/drill/swim/kick @ :10 rest
Main set:
6 x 100 free descending
1-3, 4-6 (#6 is all out effort) @ :15 sec rest
Warm down:
200 easy
Total: 2900
Workout Three
Warm-up:
300 swim
Warm-up Set:
8 x 50 build to fast freestyle
100 easy back
Main Set:
300 max effort (get time)
200 super easy
200 max effort (aim for 2 seconds per 100 faster than 300 time)
300 super easy
100 max effort (aim for 4 seconds faster per 100 than 300)
Cooldown:
300 easy
Total: 2200
Workout Four
Warm up:
500 easy swim
Warm up set:
12 x 50 alternating drill, steady kick, smooth swim by 50 @ :20 rest
Main Set:
8 x 100 @ :10 rest - first 10 yards quick, remaining swim smooth focus on technique and body position
Cool down:
300 - backstroke, kick, free by 25
Total: 2200 - recovery focus
Click on the number below that corresponds to the week of training you're in.
