Swimming WODS

Ian Jimenez · 05-30-2007, 02:25 PM

I'm a swimmer and I would like to try and incorporate the CF spirit into my workouts in the water if anyone has ideas or actual wods that would be great.

Today I kept it simple with
10 50 fin kick :50
10 100 Free 1:20
10 50 drill fins triple kick :40

Could anyone offer advice on how to work swimming into CF. My goal is 10 200 on the 2:30

Jill Genschoreck · 05-30-2007, 08:06 PM

Check out the May 14th WOD Video Demo. It's not a demo of the WOD posted, though.

5 Rounds:
12 Pull-Ups
12 Thrusters (75#)
25m Underwater Swim
25m Surface Swim

Underwater swimming while hypoxic will assist with your oxygen consumption in general. Which can translate to faster sprints.

If you can't get a PU bar and a OL bar near your pool, I suggest subbing in Push-Ups and Dumbbell Thrusters or Push-Ups and Wall Ball. Most pools won't notice a pair of dumbbells or a medicine ball sitting near the pool. And if they do, they'll probably just think you're crazy. :-)

Oh... and a trick I used a long time ago - do pull-up "negatives" on the diving blocks or diving board and hold for as long as you can. Since your body weight is somewhat suspended in the water, bring your knees up to your chest to get as much of your body weight out of the water as you can.

Good luck!

Jill Genschoreck · 05-30-2007, 08:25 PM

Apologize for the multiple posts... re-read your comment and decided to throw in some "swim only" type workouts... but couldn't remember back to my days of swimming & assistant coaching (it wasn't that long ago!). Found these on a swimming site.

Each letter is a different WOD. I recall doing the 4x100 when I was younger. Ouch.

Anyway, the idea is to do at least one "recovery" day each week - a long SLOW distance. If you don't slow down, you'll never speed up. Strange but true. You could do each of these one day a week and use the 7th for rest... or build in two rest days by combining the CP with another workout.

a) 10 x 50's with your slowest 50 first. Increase your speed with each lap.

b) Recovery: 2000 yards at low exertion

c) Aerobic 4 x 500 yards with 1:00 rest at moderate exertion

d) Mix Aerobic/Anaerobic 6 x 150 with 3:00 rest at high exertion

e) Anaerobic 4 x 100 with 5:00 rest at very high exertion

f) Creatine Phosphate 12 x 15 with 2:00 rest at high exertion

Ian Jimenez · 06-01-2007, 01:27 PM

What is the Creatine Phosphate?

Jill Genschoreck · 06-01-2007, 03:17 PM

In short, it's a naturally occurring substance in your body that makes your muscles contract.

The CP intervals are short, intense sprints that basicaly get your muscles used to starting off the sprint... or finishing off a workout with a sprint.

Adam Kruppa · 06-26-2007, 07:22 AM

Hey man,
Here are some SWIM WODs that i've created.
I'm trying to put together alot more.
I can't give out all my secrets...just yet.

1) The "360"
one round for time:
10 burpees
50m swim
10 pull ups
50m swim
10 Squats
50m swim
10 dips
50m swim
10 situps
50m swim
10 back extensions
50m swim

that one required equipment on the pool deck or nearby (like dam neck pool)

2)"Kruppa's Killer Kick Drill"
-one round for time (with fins)
100 Free
100 Kick
100 Fly
100 Kick
100 Free
100 Kick
100 Back
100 Kick
100 Free
100 Kick
100 Breast
100 Kick

Do this one in an olympic pool if possible.

MORE TO COME!!

(Message edited by aj_kruppa on June 26, 2007)

Jack W Haire · 08-03-2007, 11:49 AM

10 X 200 on the 2:30??? that is pretty impressive! I have worked w the Brenau Univ Swim Team incoroporating CrossFit into their early season workouts. They usually swim a 3000 yard workout then complete workouts like:
30 wall ball (#12, #15) girls
30 air squats
30 pushups
200 swim 80%-85% of best effort or 200 best time
20 wall ball
20 air squats
20 pushups
150 swim (the 150 swim must be faster than the opening 150 of the 200)
10 wall ball
10 air squats
10 pushups
100 swim (100 faster than the opening 100 of the 150 swim)

Time the entire workout - name it, and post it to go after it later.

We also do alot of bulkhead press ups (works well if you have a high bulkhead in the deepend)

Ben Moskowitz · 08-04-2007, 12:18 AM

10x 100 free on 1:20 ain't too shabby.

I think the closest we ever came to CF on my swim team would be like swim 25, pushups, swim 25, situps, etc.

Mix in 25's of 2nd stroke, underwater, kicking and it gets tough after a while. Oh, air squats would be good.

Shane Christopher Imbert · 08-05-2007, 03:59 PM

I been really wanting to do some crossfit swim workouts, however, I get a little shy when it comes to doing air squats and thrusters in my speedos....especially at my local pool where people just glare at you:nono0000:

Ian Jimenez · 08-06-2007, 11:48 PM

Thanks I get to start my personal swim condition on Monday maybe even a little tomorrow at the beach... but I doubt it I think my training will be digging holes. I think I can get like 5-6 on the 2:30 with just Cf shape got to get some more specific training in.

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05-30-2007, 02:25 PM	#1
Ian Jimenez Member Profile: Join Date: Feb 2006 Location: Whittier California Posts: 65	I'm a swimmer and I would like to try and incorporate the CF spirit into my workouts in the water if anyone has ideas or actual wods that would be great. Today I kept it simple with 10 50 fin kick :50 10 100 Free 1:20 10 50 drill fins triple kick :40 Could anyone offer advice on how to work swimming into CF. My goal is 10 200 on the 2:30

05-30-2007, 08:06 PM	#2
Jill Genschoreck Member Profile: Join Date: May 2007 Location: Atlanta GA Posts: 24	Check out the May 14th WOD Video Demo. It's not a demo of the WOD posted, though. 5 Rounds: 12 Pull-Ups 12 Thrusters (75#) 25m Underwater Swim 25m Surface Swim Underwater swimming while hypoxic will assist with your oxygen consumption in general. Which can translate to faster sprints. If you can't get a PU bar and a OL bar near your pool, I suggest subbing in Push-Ups and Dumbbell Thrusters or Push-Ups and Wall Ball. Most pools won't notice a pair of dumbbells or a medicine ball sitting near the pool. And if they do, they'll probably just think you're crazy. :-) Oh... and a trick I used a long time ago - do pull-up "negatives" on the diving blocks or diving board and hold for as long as you can. Since your body weight is somewhat suspended in the water, bring your knees up to your chest to get as much of your body weight out of the water as you can. Good luck!

05-30-2007, 08:25 PM	#3
Jill Genschoreck Member Profile: Join Date: May 2007 Location: Atlanta GA Posts: 24	Apologize for the multiple posts... re-read your comment and decided to throw in some "swim only" type workouts... but couldn't remember back to my days of swimming & assistant coaching (it wasn't that long ago!). Found these on a swimming site. Each letter is a different WOD. I recall doing the 4x100 when I was younger. Ouch. Anyway, the idea is to do at least one "recovery" day each week - a long SLOW distance. If you don't slow down, you'll never speed up. Strange but true. You could do each of these one day a week and use the 7th for rest... or build in two rest days by combining the CP with another workout. a) 10 x 50's with your slowest 50 first. Increase your speed with each lap. b) Recovery: 2000 yards at low exertion c) Aerobic 4 x 500 yards with 1:00 rest at moderate exertion d) Mix Aerobic/Anaerobic 6 x 150 with 3:00 rest at high exertion e) Anaerobic 4 x 100 with 5:00 rest at very high exertion f) Creatine Phosphate 12 x 15 with 2:00 rest at high exertion

06-01-2007, 01:27 PM	#4
Ian Jimenez Member Profile: Join Date: Feb 2006 Location: Whittier California Posts: 65	What is the Creatine Phosphate?

06-01-2007, 03:17 PM	#5
Jill Genschoreck Member Profile: Join Date: May 2007 Location: Atlanta GA Posts: 24	In short, it's a naturally occurring substance in your body that makes your muscles contract. The CP intervals are short, intense sprints that basicaly get your muscles used to starting off the sprint... or finishing off a workout with a sprint.

06-26-2007, 07:22 AM	#6
Adam Kruppa Affiliate Profile: Join Date: Mar 2006 Location: Virginia Beach VA Posts: 52	Hey man, Here are some SWIM WODs that i've created. I'm trying to put together alot more. I can't give out all my secrets...just yet. 1) The "360" one round for time: 10 burpees 50m swim 10 pull ups 50m swim 10 Squats 50m swim 10 dips 50m swim 10 situps 50m swim 10 back extensions 50m swim that one required equipment on the pool deck or nearby (like dam neck pool) 2)"Kruppa's Killer Kick Drill" -one round for time (with fins) 100 Free 100 Kick 100 Fly 100 Kick 100 Free 100 Kick 100 Back 100 Kick 100 Free 100 Kick 100 Breast 100 Kick Do this one in an olympic pool if possible. MORE TO COME!! (Message edited by aj_kruppa on June 26, 2007)

08-03-2007, 11:49 AM	#7
Jack W Haire Member Profile: Join Date: Aug 2006 Location: Gainesville GA Posts: 13	10 X 200 on the 2:30??? that is pretty impressive! I have worked w the Brenau Univ Swim Team incoroporating CrossFit into their early season workouts. They usually swim a 3000 yard workout then complete workouts like: 30 wall ball (#12, #15) girls 30 air squats 30 pushups 200 swim 80%-85% of best effort or 200 best time 20 wall ball 20 air squats 20 pushups 150 swim (the 150 swim must be faster than the opening 150 of the 200) 10 wall ball 10 air squats 10 pushups 100 swim (100 faster than the opening 100 of the 150 swim) Time the entire workout - name it, and post it to go after it later. We also do alot of bulkhead press ups (works well if you have a high bulkhead in the deepend)

08-04-2007, 12:18 AM	#8
Ben Moskowitz Member Profile: Join Date: Jun 2007 Location: St. Louis MO Posts: 756	10x 100 free on 1:20 ain't too shabby. I think the closest we ever came to CF on my swim team would be like swim 25, pushups, swim 25, situps, etc. Mix in 25's of 2nd stroke, underwater, kicking and it gets tough after a while. Oh, air squats would be good.

08-05-2007, 03:59 PM	#9
Shane Christopher Imbert Member Profile: Join Date: Nov 2006 Location: Sydney, Hills District NSW Posts: 27	I been really wanting to do some crossfit swim workouts, however, I get a little shy when it comes to doing air squats and thrusters in my speedos....especially at my local pool where people just glare at you:nono0000:

08-06-2007, 11:48 PM	#10
Ian Jimenez Member Profile: Join Date: Feb 2006 Location: Whittier California Posts: 65	Thanks I get to start my personal swim condition on Monday maybe even a little tomorrow at the beach... but I doubt it I think my training will be digging holes. I think I can get like 5-6 on the 2:30 with just Cf shape got to get some more specific training in.