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 Six

Workout One

Warm up:

500 easy swim

 

Warm up set:

4 x

  • 25 - drill
  • 50 - swim
  • 25 - kick @ :10 rest 

 

Main Set:

5 x 100 kick descending 1-5 @ :15 rest

 

8 x 125: 100 free, 25 kick @ :10 rest

 

Warm down:

100 easy

 

Total: 2500

 

Workout Two

Warm up:

500 SKIDS

 

Warm up set:

8 x 50 drill/swim by 25 @ :10 rest

 

Main set:

6 x 100 @ :20 rest
Odd - free
Even - kick

 

4 x 150 as 50 free, 50 stroke, 50 free @ :15 rest

 

2 x 200 free descending 1-2, 3-4 @ :20 rest

 

200 swim all out - record time

 

Warm down:

100 easy

 

Total: 2800

 

Workout Three

Warm-up:

400 swim, 100 kick, 100 drill, 200 build

 

Main Set:

2x:
6 x 100 - free descending to hard race pace in sets of 3 @ :15 rest
200 kick steady with board

 

100 back easy

12 x 25 max effort @ :30 rest, every 4th easy

 

Cooldown:

300 easy

 

Total: 2300

 

Workout Four

Warm up:

200 easy, 100 kick, 100 build, 100 backstroke

 

Warm up set:

8x50 every third quick @ :15 rest

 

Main Set:

6 x 200 @ : 20 rest with middle 100 at race pace, last 50 easy drill
8 x 50 kick with board @ :30 rest focusing on hard middle 25

 

Cool down:

300 super easy

 

Total: 2800

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