The Breaking Muscle Swimming Exercises are programmed by Jake Shoemaker, an elite athlete in his personal proper and extremely skilled swimming, cross-country working, and triathlon coach.
The swimming exercises are designed for these whose swimming expertise are bringing the remainder of their sport down. Should you’re a CrossFitter or triathlete, it’s now not acceptable in case your swimming isn’t as much as par. Swimming will also be used to situation all of the techniques of the physique for endurance with out beating it up the way in which another modes of train can.
Distances are in yards.
Exercise One
Warmup:
400 straightforward swim
Heat up set:
2x
- 200 free cruise @ :20 seconds relaxation
Fundamental Set:
- 4 x 100 – 25 kick, 75 swim @ :10 sec relaxation
- 4 x 75 – 25 swim, 25 kick, 25 swim @ :10 sec relaxation
- 4 x 50 – 25 kick, 25 swim @ :10 sec relaxation
- 4 x 25 – 25 kick descending 1-4 @ :10 sec relaxation
Warmdown:
200 straightforward
Complete: 2000
Exercise Two
Heat up:
200 swim, 100 kick, 100 swim
Heat up set:
Tremendous 500 @ :10 sec relaxation:
- 25’s – Free drill
- 50’s – Stroke
- 75’s – Free swim
25, 25, 50
25, 75
50, 50
75, 25
50, 25, 25
Fundamental set:
10x
- 100 – 50 drill, 50 swim @ :15 sec relaxation
odds – free
even – stroke
200 Quick all out effort – Document time
Warmdown:
200 straightforward
Complete: 2300
Exercise Three
Heat-up:
3x (swim straight via):
- 50 freestyle
- 25 backstroke
- 25 freestyle kick on again in streamline place (head relaxed again, hips pressed towards the floor)
Heat-up Set:
4x:
- 50 freestyle progressively constructing effort all through @ :10seconds relaxation
- 2 x 25 freestyle @ :10 seconds relaxation – 1st – quick, highly effective first 8 strokes, easy relaxed remainder of manner; 2nd – construct first 8 strokes, quick 6 strokes, easy remainder of manner
Fundamental Set:
2x:
- 8 x 50 freestyle @ :05 seconds restoration 1st set of 8., :10 seconds restoration for 2nd set of 8
Objective: keep your greatest common tempo all through set 1. Maintain that tempo as you fatigue in set 2 OR construct tempo sooner.
:60 restoration
2x:
- 4 x 25 freestyle kick with kickboard @ :15 restoration attempt to keep greatest common time
- 1 x 50 free easy and relaxed physique place focus @ :15 restoration
Cooldown:
200 your alternative, very relaxed
Complete: 2000
Exercise 4
Heat-up:
300 alternative
Heat-up set:
2x:
- 3 x 50 free descend effort from 1 to three @ :10 relaxation
- 4 x 25 kick with board alternating laborious, straightforward @ :15 relaxation
Fundamental Set:
3 x 200 freestyle @ :30 relaxation as (100 easy, 50 construct, then take 5 seconds relaxation, then 50 max effort); objective is to get instances of the max 50 and hold them constant regardless of fatigue
100 straightforward backstroke
8x
- 25 freestyle as: 2x ( 1 – dash @ :20 relaxation, 2 – dash @ :15 relaxation, 3 – dash @ :10 relaxation, 4 – EASY @ :30 relaxation) – objective is to maintain tempo similar regardless of fatigue and dropping relaxation
Cooldown:
2x:
-
50 drill
-
50 backstroke
-
50 straightforward kick
-
50 swim alternative
all relaxed
Complete: 2100
Click on on the quantity beneath that corresponds to the week of coaching you’re in.
- 1
- 2
- 3
- 4
- 5
- 6
- 7
- 8
- 9
- >
,
