EDITOR'S NOTE: 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.

 

Note: Distances are in yards.

Week Eleven

Workout One

Warm up:

  • 300 free
  • 6 x 100 @ :15 rest free/back by 50 

 

Main Set:

  • 1 x 400 smooth @ :20 rest
  • 4 x 50 kick on back @ :15 rest
  • 1 x 50 FAST (rest :60 after)
  • 100 easy
  • 1 x 400 smooth @ :20 rest
  • 4 x 50 kick o side @ :15 rest
  • 1 x 50 FAST (rest :60 after)
  • 100 easy
  • 1 x 400 smooth @ :20 rest
  • 4 x 50 kick on back @ :15 rest
  • 1 x 50 FAST

 

Cool down:

  • 200 easy, choice

 

Total: 3250

 

Workout Two

Warm up:

  • 400 swim (200 free, 100 kick, 100 free)
  • 4 x 75 kick @ :10 rest (alternate kick on back with kick on side)
  • 4 x 75 @ :10 rest (free/back/free)
  • 4 x 75 @ :10 rest (IM order - fly/back/breast, back/breast/free, breast/free/fly, free/fly/back)

 

Main set:

3 x

  • 1 x 200 @ :10 rest
  • 6 x 50 @ :10 rest
    • 1-3: 25 drill, 25 smooth
    • 4-6: 25 smooth, 25 fast 

 

Cool down:

  • 300 easy (50 kick, 50 swim, 50 drill x 2)

 

Total: 3100

 

Workout Three

Warm-up:

Swim for 15 minutes straight mixing in free, stroke, drill, kick

 

12 x 50

  • 1-4 free swim descending each by about 1 second so that the 4th is a pace that you could sustain for a max of 800 @ :15 rest
  • 5-8 choice of stroke focusing on kick @ :15 rest
  • 9-12 drill focusing on body position and rotation @ :15 rest

 

Main Set:

  • 2x
    • 2 x 225 @ :10 rest (desc each 50 through 200, last 25 should be done at 90% effort)
    • 4 x 25 all out sprint @ :30 rest
    • 1 x 125 @ :10 rest (25 drill, 50 smooth; 50 kick)
    • 1 x 25 all out sprint @ :30 rest

 

  • 4 x 75 max effort @ :90 seconds rest including active recovery  

 

Cool down:

  • 400 easy, choice

 

Total: varies based on warm up

 

Workout Four

Warm up:

  • 500 smooth, choice of stroke
  • 8 x 50 freestyle kick on back - focus on pointed toes, kick starting from a strong core, not kicking solely from a “bend then straighten” knee
  • 6 x 100 @ :20 rest - alternating odds - build first 75 to strong then cruise last 25; evens - pull with buoy

 

Main Set:

  • 5 x 200 @ :30 rest (all should be aerobic)
    • 50 freestyle - right arm for 25, left arm for 25 - focus on high elbow pull, timing of breath (breath as hand enters, turn head back into water as you begin to pull) and simply turning head to breathe instead of picking head up
    • 50 freestyle kick on back in steamline
    • 50 freestyle smooth focusing on strong rotation
    • 50 freestyle kick on stomach with arms by side focusing on body position (head facing bottom, hips high, pressing chest)

 

  • 8 x 75 @ :15 rest as 25 kick on stomach/25 kick on back streamline/25 back focus on turnover and rotation

 

Cool down:

  • 300 smooth as 2x: 50back/50free/50kick

 

Total: 3400

 

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