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 Eleven

Workout One

Warm up:

100 free, 100 drill, 100 free, 100 drill, 100 free

 

Warm up set:

12 x 75
1-4 kick/drill/swim @ :15 rest
5-8 IM (fly/back/breast, back/breast/free, breast/free/fly, free/fly/back) @ :15 rest
9-12 free @ :10 rest 

 

Main Set:

4 x 200 free descending 1-4@ :20 rest
8 x 100 50 stroke/50 free @ :15 rest

 

Cool down:

200 easy

 

Total: 3200

 

Workout Two

Warm up:

400 easy

 

Warm up set:

Super 500 @ :10 rest:
25’s - free drill
50’s - stroke
75’s - free swim

25, 25, 50
25, 75
50, 50
75, 25
50, 25, 25

6 x 100 IM @ :20 rest

 

Main set:

2 x
300 swim @ :10 rest
200 kick @ :20 rest
200 swim @ :10 rest
100 kick @ :10 rest
100 swim sprint @ :30 rest 

 

Warm down:

200 easy

 

Total: 3500

 

Workout Three

Warm-up:

200 swim. 100 drill, 200 swim, build to fast

 

Warm-up Set:

4 x 50 @ :10 rest descending effort 1-3 and then easy back for 4

 

Main Set:

10 x 100 @ :30 rest - maintain best average. Should start to be digging to hold pace at #6

 

100 back easy

 

8 x 50 kick @ :15 rest (25 easy, 25 max effort)

 

Cooldown:

300 easy

 

Total: 2500

 

Workout Four

Warm up:

500 swim choice mixing in drill and kick

 

Warm up set:

10 x 50 free @ :15 rest with every 5th drill and 1-4, 6-9 as descending effort

 

Main Set:

500 @ :30 rest 100 smooth, 300 strong, 50 easy kick, 50 max effort
3 x 100 @ :15 rest steady pace
500 @ :30 rest as smooth 250 then race pace 250
10 x 50 pull @ :30 aiming to work at anaerobic, hard effort throughout
100 back easy
200 kick alternating easy/hard by 25

 

Cool down:

300 easy

 

Total: 3400

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