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 Twelve

Workout One

Warm up:

200 free, 200 kick, 200 drill

 

Warm up set:

4 x 100 - 25 drill/50 swim/25 drill @ :15 sec rest
4 x 50 Kick @ :15 sec rest

 

Main Set:

15 x 100
1-5 Free @ :10 rest
6-10 IM @ :15 rest
11-15 Free @ :10 rest (these should be at 75% effort)

 

200 free all-out, record time, compare to week one

 

Warm down:

100 easy

 

Total: 3000

 

Workout Two

Warm up:

500 SKIDS

 

Warm up set:

10 x 50
1-5 Stroke @ :15 rest
6-10 Free @ :15 rest

 

Main set:

5 x
100 Free @ :10 rest
75 Kick @ :10 rest
100 Free @ :10 rest
25 Sprint @ :20 rest
100 Free @ :10 rest 

 

Warm down:

200 easy

 

Total: 3200

 

Workout Three

Warm-up:

5x (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:
4 x 50 freestyle gradually building effort throughout each @ :10 rest
4 x 25 freestyle @ :10 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:

3x:
8 x 50 freestyle @ :05 recovery 1st set of 8, :10 recovery for 2nd set of 8, :15 rest for last set of 8

 

Goal: maintain your best average pace throughout set 1; hold that pace as you fatigue in set 2, give amazing effort for last set

:60 recovery

 

4x:
6x 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: 2900

 

Workout Four

Warm up:

300 choice

 

Warm up set:

2x:
6 x 50 free descending effort from 1 to 3,4 to 6 @ :10 rest
8 x 25 kick with board alternating hard, easy @ :15 rest

 

Main Set:

4 x 400 freestyle @ :45 rest as (150 smooth, 50 build, then take 5 seconds rest, then 150max effort, 50 easy); goal is to get times of the max 150 and keep them consistent despite fatigue

 

100 easy backstroke

 

12 x 25 freestyle as: 3x ( 1 - sprint @ :20 rest, 2 - sprint @ :15 rest, 3 - sprint @ :10 rest, 4 - EASY @ :30 rest) - goal is to keep pace the same despite fatigue and dropping rest

 

Cool down:

2x: (50 drill, 50 backstroke, 50 easy kick, 50 swim choice) all relaxed

 

Total: 3800

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