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 Twelve

Workout One

Warm up:

  • 2 x 200 swim/kick by 100 @ :20 rest
  • 8 x 25 IM order swim @ :05 rest
  • 2 x 200 drill/swim by 100 @ :20 rest

 

Main Set:

  • 2 x 300 smooth swim @ :15 rest (focus on consistent breathing whether that is every other or every 3 strokes)
  • 2 x 100 broken down into 25 fast, 50 smooth 25 fast (rest :05 in between each 25)
  • 2 x 300 @ :15 rest, middle 100 should be at 90% effort
  • 2 x 100 broken down into 25 fast, 50 smooth 25 fast (rest :05 in between each 25)
  • 2 x 300 @ :15 rest, descend the second 300 (try to go :10 or more faster on final 300)

 

Cool down:

  • 200 easy choice

 

Total: 3400

 

Workout Two

Warm up:

  • 300 swim as (100 free, 100 drill, 100 free)

 

  • 10 x 100 @ :10 rest
    • 1-3 swim
    • 4-6 drill/swim by 50
    • 7-9 - kick/swim by 50
    • 10 - smooth effort

 

Main set:

  • 1 x 500 descend each 100 to 90% effort
  • 1 x 400 free, broken into 2 x 200 - take :10 rest after first 200, try to go :10 or more faster on second 200
  • 1 x 300 (focus on breath - try to keep it consistent)
  • 1 x 200 smooth effort
  • 1 x 100 at 85%

 

Cool down:

  • 200 as (50 swim, 50 stroke, 50 kick, 50 swim)

 

Total: 3000

 

Workout Three

Warm-up:

  • 500 smooth swim with kick and backstroke
  • 12 x 50 in sets of 3 @ :10 sec descending within each set by 3 seconds per 50 to strong for the 3rd in the set

 

Main Set:

  • 100s
    • 6 x 100 @ :15 rec - hold best average pace
    • 100 back easy
    • 5 x 100 @ :10 rec - hold same average as before
    • 100 back easy
    • 4 x 100 @ :05 rec - hold same average as before
    • 100 back easy

 

  • 10 x 50 @ :30 rec
    • odds - strong kick/25 back
    • even - 50 sprint free

 

Cool down:

  • 400 easy

 

Total: 3800

 

Workout Four

Warm up:

  • 300 swim, 200 kick on back, 100 choice
  • 3 x 200 as - 100 build free, 50 backstroke easy with rotation focus, 50 kick hard @ :15 rec

 

Main Set:

  • 500 @ :10 rec - race pace
  • 4 x 50 @ :20 rec - 25 smooth technique focus/ 25 kick
  • 400 @ :10 rec - race pace
  • 4 x 50 - same as above
  • 100 backstroke easy
  • 500 for time (beat 500 race pace time)
  • 4 x 50 kick on back @ :15 rec - focus on easy recovery kicking

 

Cool down:

  • 300 with backstroke and kick involved

 

Total: 3600

 

Click Here to Download the Entire 12-Week Cycle

Topic: