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Fitness

The New Swimming Workouts Start Today!

Whether you're trying to improve your swim performance, triathlon times, or general fitness, our new swim workouts are a great tool to have in your arsenal.

Mindith Rahmat

Written by Mindith Rahmat Last updated on August 4, 2014

Click Here to Start the New Swim Workouts

Whether you’re trying to improve your swim performance, triathlon times, or general fitness, our new swim workouts are a great tool to have in your arsenal. The workouts begin today and will run in twelve-week cycles, with four workouts posted per week.

The workouts are designed by swim coach and lifelong athlete Jake Shoemaker. Jake is a professional triathlete and works as a private swim coach for athletes of all levels. He brings his experience and skills to the table in this exclusive, free programming.

Jake is a well-rounded athlete, so it’s no surprise his workouts cover all the bases. Here’s an example of what a typical workout might look like. All distances are in yards.

Week 1, Workout 3

Warm-up:

3x (swim straight through):

  • 50 freestyle
  • 25 backstroke
  • 25 freestyle kick on back in streamline position (head relaxed back, hips pressed toward the surface)

Warm-up Set:

4x:

  • 50 freestyle gradually building effort throughout @ :10seconds rest
  • 2 x 25 freestyle @ :10 seconds rest – 1st – fast, powerful first 8 strokes, smooth relaxed rest of way; 2nd – build first 8 strokes, fast 6 strokes, smooth rest of way

Main Set:

2x:

  • 8 x 50 freestyle @ :05 seconds recovery 1st set of 8., :10 seconds recovery for 2nd set of 8

Goal: maintain your best average pace throughout set 1. Hold that pace as you fatigue in set 2 OR build pace faster.

:60 recovery

2x:

  • 4 x 25 freestyle kick with kickboard @ :15 recovery try to maintain best average time
  • 1 x 50 free smooth and relaxed body position focus @ :15 recovery

Cooldown:

200 your choice, very relaxed

Total: 2,000

We Want to Hear From You

Swimming is an excellent way to condition the body without beating it up the way some other modes of exercise can. We hope these workouts help you improve your swimming and other aspects of your fitness as well. Happy swimming!

Click Here to Start the New Swim Workouts

Photo courtesy of Karl Buchholtz.

Mindith Rahmat

About Mindith Rahmat

Mindith is a born mover. She has spent her life exploring various athletic disciplines, starting with ballet and modern dance from an early age. She went on to become a E-RYT 500 certified yoga therapist and teacher and discovered CrossFit after the birth of her daughter.

Mindith coached CrossFit at a number of boxes near her home in Southern California, which lead to her involvement in Russian kettlebells and Olympic weightlifting. She has coached a wide variety of populations and cares deeply for women’s health, specializing in pregnancy and postpartum fitness. She is currently studying the principles of Natural Movement and Kettlebell Sport, and is working to complete an additional teacher training in the Taoist art of Yin Yoga with Master Paulie Zink.

Mindith founded Breaking Muscle in 2011. Over 5 million people a month have visited the site, hundreds of thousands of them follow Breaking Muscle on social media, nearly 2,000 coaches have written or appeared on its pages, and there are thousands of free, fully-formed training plans freely available. Breaking Muscle has won numerous awards in the industry and is recognized for pioneering new approaches to fitness and coaching techniques. In 2021, Breaking Muscle was acquired by Barbend. Mindith continues to devote time to her kids, pursue her doctorate in psychology, do research, and teach.

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