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 Nine

Workout One

Warm up:

10 x 100 @ :10 rest

 

Warm up set:

8 x 25 @ :15 sec rest (make it more challenging by decreasing 1 breathe on each if you are able)
1-2: 4 breaths
3-4: 3 breaths
5-6: 2 breaths
7-8: 1 breath

 

Main Set:

1 x 200 free cruise @ :20 rest
1 x 250 IM (100 free at the end) @ :20 rest
1 x 300 free 75% @ :30 sec rest
1 x 250 IM (100 free at the end) @ :20 rest
1 x 200 free cruise

 

200 free all-out, record time

Warm down:

200 easy

 

Total: 2800

 

Workout Two

Warm up:

200 free, 200 stroke

 

Warm up set:

4 x 100 (50 drill, 25 free, 25 back) @ :15 rest

 

Main set:

4x
2 x 75 kick/swim/kick @ :15 rest
2 x 125 free descending 1-2 @ :20 rest
2 x 75 drill/swim/drill @ :15 rest 

 

Warm down:

100 easy

 

Total: 3100

 

Workout Three

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 250 freestyle @ :45 rest as (100 smooth, 50 build, then take 5 seconds rest, then 100 max effort)

Your goal is to get times of the max 100 and keep them consistent despite fatigue.

 

100 easy backstroke

 

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

 

Cooldown:

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

 

Total: 3000

 

Workout Four

Warm up:

100 swim, 100 kick, 100 IM, 100 drill, 100 swim (SKIDS)

 

Warm up set:

8 x 50 - 25 kick, 25 swim @ :15 rest

 

Main Set:

8 x 200 @ :30 rest
Odds - 50 kick, 50 swim (x2)
Evens - swim with middle 100 at race pace focusing on kick, last 50 technique focus

 

Cool down:

200 easy

 

Total: 2700

Topic: