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 One

Workout One

Warmup:

400 easy swim

 

Warm up set:

2x

  • 200 free cruise @ :20 seconds rest

 

Main Set:

  • 4 x 100 - 25 kick, 75 swim @ :10  sec rest
  • 4 x 75 - 25 swim, 25 kick, 25 swim @ :10 sec rest
  • 4 x 50 - 25 kick, 25 swim @ :10 sec rest
  • 4 x 25 - 25 kick descending 1-4 @ :10 sec rest

 

Warmdown:

200 easy

 

Total: 2000

 

Workout Two

Warm up:

200 swim, 100 kick, 100 swim

 

Warm up set:

Super 500 @ :10 sec rest:

  • 25’s - Free drill
  • 50’s - Stroke
  • 75’s - Free swim

 

25, 25, 50

25, 75

50, 50

75, 25

50, 25, 25

 

Main set:

10x

  • 100 - 50 drill, 50 swim @ :15 sec rest

odds - free

even - stroke

 

200 Fast all out effort - Record time

 

Warmdown:

200 easy

 

Total: 2300

 

Workout Three

Warm-up:

3x (swim straight through):

  • 50 freestyle
  • 25 backstroke
  • 25 freestyle kick on back in streamline position (head relaxed back, hips pressed toward the surface)

 

Warm-up Set:

4x:

  • 50 freestyle gradually building effort throughout @ :10seconds rest
  • 2 x 25 freestyle @ :10 seconds rest - 1st - fast, powerful first 8 strokes, smooth relaxed rest of way; 2nd - build first 8 strokes, fast 6 strokes, smooth rest of way

 

Main Set:

2x:

  • 8 x 50 freestyle @ :05 seconds recovery 1st set of 8., :10 seconds recovery for 2nd set of 8

 

Goal: maintain your best average pace throughout set 1. Hold that pace as you fatigue in set 2 OR build pace faster.

 

:60 recovery

 

2x:

  • 4 x 25 freestyle kick with kickboard @ :15 recovery try to maintain best average time
  • 1 x 50 free smooth and relaxed body position focus @ :15 recovery

 

 

Cooldown:

200 your choice, very relaxed

 

Total: 2000

 

Workout Four

Warm-up:

300 choice

 

Warm-up set:

2x:

  • 3 x 50 free descend effort from 1 to 3 @ :10 rest
  • 4 x 25 kick with board alternating hard, easy @ :15 rest

 

Main Set:

3 x 200 freestyle @ :30 rest as (100 smooth, 50 build, then take 5 seconds rest, then 50 max effort); goal is to get times of the max 50 and keep them consistent despite fatigue

 

100 easy backstroke

 

8x

  • 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: 2100

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