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 Seven

Workout One

Warm up:

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

 

Warm up set:

Super 500 @ :10 sec rest:
25’s - Free drill
50’s - Stroke
75’s - Free swim

 

Super 500: 25, 25, 50, 25, 75, 50, 50, 75, 25, 50, 25, 25

 

Main Set:

2 x 200 free (moderate) @ :15 rest
2 x 100 kick @ :15 rest
2 x 200 free 75% @ :20 rest
2 x 100 drill @ :15 rest
2 x 200 free 90% @ :30 rest

 

Warm down:

200 easy

 

Total: 2900

 

Workout Two

Warm up:

400 easy swim

 

Warm up set:

8 x 75 kick/drill/swim @ :15 rest

 

Main set:

3 x

1 x 50 kick @ :10 rest
1 x 100 free 90% effort @ :20 rest
1 x 150: 50 drill/50 swim/50 drill @ :10 rest
1 x 200 free @ 75%

:30 sec rest in between each set

 

Warm down:

200 easy

 

Total: 2700

 

Workout Three

Warm-up:

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

 

Warm-up Set:

4x50 build @ :20 seconds as

  • 25 easy free drill
  • 25 build free to sprint
  • 100 backstroke easy 

 

Main Set:

2x:
8 x 50 kick @ :30 rest with max effort over last 12.5 yards
2 x 100 pull smooth focus on body position @ :20 rest
50 free max effort @ :05 rest
50 back super easy @ :30

8 x 75 @ :30 rest pull building last 50

 

Cooldown:

3x:

  • 50 back easy
  • 50 free easy

 

Total: 3000

 

Workout Four

Warm up:

4 x 100 alternate free/kick/drill/choice by 100

 

Main Set:

28 x 50 free:

  • 1 - 4 @ :20 rest build to fast through first 37.5 then easy
  • 5 - 12 @ :10 hold best average time
  • 13 - 20 @ : 30 rest, alternating MAX effort and easy backstroke by 50
  • 21 - 28 @ :05 hold best average try to be as close to average of 5 - 12
  • 8 x 75 @ :15 rest alternating back/drill/freestyle kick on back by 25 within each 75

 

Cool down:

200 easy

 

Total: 2600

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