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 Nine

Workout One

Warm up:

  • 500 (swim, kick, IM, drill, swim)
  • 4 x 25 IM order @ :05 rest
  • 4 x 50 free/kick @ :10 rest
  • 4 x 75 free, drill, free @ :15 rest

 

Main Set:

20 x 100

  • 1-5 @ :10 rest, smooth
  • 6-10 @ :15 rest, desc 1-5 to 100% effort
  • 11-15 @ :10 rest, smooth
  • 16-20 @ :15 rest, desc 1-5 to 100% effort 

 

Cool down:

200 choice, easy

 

Total: 3300

 

Workout Two

Warm up:

  • 10 x 100 smooth effort @ :10 rest

 

Main set:

9 x 150

  • 1-3 kick/free/kick by 50 @ :10 rest
  • 4-6 kick/stroke/kick by 50 @ :10 rest
  • 7-9 free/kick/free by 50 @ :10 rest

 

Cool down:

  • 300 as (100 free, 100 kick, 100 free)

 

Total: 2650

 

Workout Three

Warm-up:

  • 500 super smooth choice

 

Main Set:

  • 2x:

    • 400 @ :30 rec - steady pace, building no lactic acid but feeling strong

    • 300 @ :15 rec - 100 backstroke smooth/50 kick smooth/150 free easy focus on rotation and body position

    • 200 @ :30 rec - alternating choice/free by 50

    • 100 @ :60 rec - as 2x: 25 quick kick/25 easy kick

 

  • 5 x 100 @ :15 rec - cruise focusing on technique

 

Cool down:

  • 300 easy with backstroke

 

Total: 3300

 

Workout Four

Warm up:

  • 200 free smooth, 100 backstroke with rotation focus, 2 x 50 kick build @ :10 rest; 200 freestyle build first 150, easy last 50
  • 8 x 100 @ (:20/:15/:10/:05) rest as
    • odds - build to sprint first 75, easy last 25 backstroke
    • evens - 800m race pace for first 50; easy second 50

 

Main Set:

3 x broken 800 with 3:00 recovery between each totaled 800 piece (should do easy swim during 3:00. DO NOT reduce rest) as:

  1. 200 @ :10 recovery max effort; 4 x 100 best average @ :10 recovery; 200 max effort (get total time then subtract :50 seconds - your recovery - to find the amount of swimming time)
  2. 2 x 400 race pace @ :20 recovery - 1st: race pace but focus on maintaining through the back 200; 2nd: race pace but focus on being aggressive for first 200 (get total time then subtract :20 seconds - your recovery - to find amount of swimming time)
  3. 800 for time. race effort with whatever you have left

 

Cool down:

  • 400 super easy with backstroke

 

Total: 4200

 

Click Here to Download the Entire 12-Week Cycle

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