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 Ten

Workout One

Warm up:

100 free, 100 stroke, 100 free, 100 kick, 100 free

 

Warm up set:

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

 

Main Set:

4 x 125 free 75% effort @ :15 rest
4 x 25 all out kick @ :30 rest
4 x 125 IM (50 free at the end) @ :20 rest
4 x 25 sprint swim @ :30 rest
4 x 125 free 75% effort @ :15 rest
4 x 25 sprint kick @ :30 rest

 

Warm down:

200 easy

 

Total: 2900

 

Workout Two

Warm up:

300 easy

 

Warm up set:

8 x 100 @ : 15
1,5 - Easy Swim
2,6 - Kick
3,7 - Drill
4,8 - Stroke swim

 

Main set:

10 x 200
Odds - 75 swim, 50 fast, 75 swim @ :20 rest
Evens - 25 fast, 100 moderate, 25 fast @ :20 rest

 

Warm down:

200 easy

 

Total: 3300

 

Workout Three

Warm-up:

300 swim easy

 

Warm-up Set:

8 x 50 @ :15 rest build first 25, easy backstroke 2nd 25

 

Main Set:

2 x 50 max effort kick @ :60 recovery
100 easy backstroke
200 strong effort free
200 easy swim

2 x 400 @ :05 recovery - aim to push, but stay aerobic on #1 and drop pace to race pace on 2nd

 

Cooldown:

300 super easy

 

Total: 2400

 

Workout Four

Warm up:

500 swim easy

 

Main Set:

32 x 50 @ :10 recovery - stay aerobic (alternating 1 - smooth free, 2 - steady kick, 3 - drill with body position, rotation focus, 4 - turnover focus)

 

Cool down:

300 super easy

 

Total: 2400

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