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 Three

Workout One

Warm up:

400 easy swim

 

Warm up set:

2x

  • 200 free cruise @ :20 seconds rest

 

Main Set:

25 x 100 (:60 sec rest in between each set of 5)

  • 1-5 - Free @ :20 sec rest (easy warmup effort)
  • 6-10 - 25 drill, 75 free @ :20 sec rest
  • 11-15 - Kick (Descend within the 100’s)@ :10 sec rest
  • 16-20 - IM @ :15 sec rest
  • 21-25 - Free @ :15 sec rest

 

Warm down:

100 easy

 

Total: 2600

 

Workout Two

Warm up:

500 SKIDS

 

Warm up set:

8 x 25 - kick @ :10 sec rest

 

8 x 50 - 25 drill, 25 swim @ :15 sec rest

 

8 x 75 - free/stroke/free @ :10 sec rest

 

Main set:

8 x 100 - free @ :10 sec rest (descensing 1-4, 5-8)

 

Warm down:

200 easy

 

Total: 2700

 

Workout Three

Warm up:

200 freestyle, 100 freestyle kick with board, 50 easy backstroke, 50 freestyle build

 

Warm up set:

8x50 build @ :20 seconds rest as 25 easy free drill, 25 build free to sprint 

 

Main Set:

2x:

  • 4 x 50 kick @ :30 seconds rest with max effort over last 12.5 yards
  • 200 pull focus on body position @ :20 seconds rest
  • 50 free max effort @ :05 rest
  • 50 back super easy @ :30

 

2 x 75 @ :15 rest pull building last 50

4 x 50 @ :30 rest pull building last 25

2 x 25 @ :45 seconds rest max effort

 

2x

50 back easy, 50 free easy

 

Cool down:

200 your choice, very relaxed

 

Total: 2400

 

Workout Four

Warm up:

200 free, 100 drill, 100 kick, 100 choice

 

Warm up set:

8 x 75 free @ :20, :15, :10, :05 recovery building from smooth to fast over course of 75s

 

Main Set:

2x:

  • 8x 50 freestyle

 

first set of 8: 5 seconds recovery

second set of 8: 10 seconds recovery

 

Your goal is to maintain your best average pace throughout set 1, then hold that pace or even increase your pace throughout set 2 .

 

rest :30

 

200 freestyle pull

 

Cool down:

200 alternating backstroke and kick

 

Total: 2900

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