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 Five

Workout One

Warm up:

400 easy swim

 

Warm up set:

10 x 25 @ :10 rest

  • odds- drill swim (stroke or free)
  • evens- swim (stroke or free)

 

Main Set:

10 x 200

  • 1-2 Free @ :15 rest
  • 3-4 IM @ :15 rest
  • 5-6 Free @ : 10 rest
  • 7-8 50 kick, 50 swim (x2) @ :10 rest
  • 9-10 Free @ :5 rest

 

Warm down:

150 easy

 

Total: 2900

 

Workout Two

Warm up:

400 easy swim

 

Warm up set:

6 x 50 free @ :10 rest build effort throughout the first 5 and swim easy for last 25

 

Main set:

15 x 100

  • 1-5 - Free @ :20 sec rest (easy warmup effort)
  • :30 rest
  • 6-10 - 50 drill, 50 free @ :20 rest
  • :30 rest
  • 11-15 - Kick, descending within each 50 - max effort for last 25 @ :30 rest
  • :30 rest
  • 16 x 25 @ :20, :15, :10, :05 rest per set of 4 - hold best average time

 

Warm down:

200 easy

 

Total: 3000

 

Workout Three

Warm-up:

 

300 alternating freestyle, backstroke, kick, drill focus on chest and head position, high elbow pull

 

Warm-up Set:

500 swim as:

  • 100 build free
  • 200 free w/every other 25 quick turnover
  • 100 free focus on rotation & distance per stroke
  • 100 backstroke

 

Main Set:

5x 100 @ :10 rest hold best average

4 x 75 @ :15 rest with goal of maintaining pace of best average 100s despite fatigue

 

12 x 50 @ :30 rest with goal of faster than best average 100 pace by at least 1.5 seconds per 50

 

Cooldown:

200 easy choice

 

Total: 2400

 

Workout Four

Warm up:

200 freestyle, 100 freestyle kick with board, 50 easy backstroke, 50 freestyle build

 

Warm up set:

8x50 build @ :20 rest as 25 easy free drill, 25 build free to sprint

100 backstroke easy

 

Main Set:

2x:

  • 6 x 50 kick @ :30 rest with max effort over last 12.5 yards
  • 300 pull focus on body position @ :20 rest
  • 2 x 50 free max effort @ :05 rest
  • 50 back super easy @ :30

 

4x 75 @ :15 rest pull building last 50

4 x 50 @ :30 rest pull building last 25

4 x 25 @ :45 rest max effort

 

Cool down:

2x:

  • 50 back easy
  • 50 free easy

 

Total: 3100

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