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Old 05-31-2008, 01:32 PM   #1
Justin McCrary
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Does anyone have any good WODs that include swimming?

I just got access to a local pool and I want to incorporate swimming into my WOD. My plan for now is to just sub swimming for running. But does anyone know a good WOD that includes swimming?
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Old 05-31-2008, 03:55 PM   #2
Samuel Friedman
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Re: Does anyone have any good WODs that include swimming?

crossfitendurance.com
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Old 05-31-2008, 05:44 PM   #3
David Wood
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Re: Does anyone have any good WODs that include swimming?

Hey, Justin, use the search function for "swimming" (or just "swim"). Quite a few old threads, and a couple of other active ones going on right now.
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Old 05-31-2008, 08:12 PM   #4
Alex Rosch
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Re: Does anyone have any good WODs that include swimming?

Swim-Pushup-KB Swing WOD
WFS from the mothership...
KBs and BW stuff works...
Be sure to talk to the staff on about what you're going to do so that nobody gets the idea that they need to call 911 following your effort...
I talked to the swim director at the pool here in town and he was cool with me bringing in my KB for a swim-based WOD.
Let us know how it goes!
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Old 06-01-2008, 04:32 AM   #5
Camille Lore
 
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Re: Does anyone have any good WODs that include swimming?

See this thread and the attachment.
http://www.board.crossfit.com/showthread.php?t=32434 (wfs)
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Old 06-01-2008, 03:44 PM   #6
Tristan Becker
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Re: Does anyone have any good WODs that include swimming?

Here ya go man:

Quote:
TRAINING
Salo’s training revolves around a concept CrossFitters will recognize: work per unit of time. Power.

Load for swimmers is measured predominantly by speed. The faster the swim, the greater the resistance encountered and the forces exerted. Specifically, each athlete’s projected race pace (PRP) is manipulated in a variety of ways to increase overload.

Distances for sets rarely go over 150 meters and duration rarely exceeds twenty minutes. Sound familiar?

A wide variety of training modes and stimuli are used: multiple strokes for all swimmers regardless of specialization; upper- and lower-body overload; on-deck circuitwork done in conjunction with swimming; a variety of resistance apparatus such fins, paddles, weight belts, stretch cords, pulling tubes and belts with chutes, and weighted diving bricks. All these provide the maximal overload and intensity possible in the water.

I know most CrossFitters are not training for competitive swim events and don’t track goal times or paces, so what I’d like to do here is to present a few workouts in WOD fashion to give examples of high-intensity swim sessions that bring some CrossFit sensibilities to the swimming pool. Enjoy!

Perhaps a swim workout on your rest days?

ASSUMPTIONS
• You can swim! A passable technique of
freestyle, breast stroke (or side stroke),
backstroke, and perhaps butterfly provide
variety of muscle use.

• You are in a 25-yard or 25-meter
pool.

• You have a kickboard, fins, paddles, and buoy. A pulling belt with a chute and a weight belt are also great.

THE WORKOUTS
These are benchmarks and the form the core of each workout. You will warm up and do any other drills or training you like in addition to this. Unless otherwise specified, in the workouts described below, “pull” means using the arms only, with paddles on the hands and a buoy between the legs; "kick” means using the legs only, with the arms on a kickboard; and “swim” means using the full-body stroke. Calisthenics are done on the pool deck. A suggested warm-up is 3 consecutively faster rounds of 150 meters swim, 100 meters kick, 100 meters pull.

A. Exercise-Swim Circuits
A-1
For time:
50 squats + 500 meters kick
50 push-ups + 500 meters pull
25 burpees + 500 meters swim
A-2
8 rounds for time:
15 squat jumps
25 meters swim underwater from dive
30-second vertical kick with hands out of
water (“eggbeaters”)
25 meters sprint kick
A-3
8 rounds for time:
20 deep-end “muscle-ups” (start from full
extension underwater with knees bent
ninety degrees)
75 meters pull
50 bent-over stretch cord pulls (or 30
push-ups)
75 meters pull
A-4
10 continuous rounds of:
1:00 vertical kick with weight held
overhead (use fins if needed)
1:00 tread water with arms only, legs
locked straight and stillA-5
Partner Pulls: The first swimmer pulls the
second swimmer, who kicks; 1-2 breaths
max for each; switch positions every 25
meters:
24 x 25 meters; 10 seconds rest between
rounds

C. Freestyle Swim Sets
C-1
10 x 100 meters speed-play with 30
seconds rest between 100s; hold initial
25-meter speed throughout:
1. Sprint the first 25 meters
2. Sprint the second 25 meters
3. Sprint the third 25 meters
4. Sprint the fourth 25 meters
5. Sprint the first and third 25 meters
6. Sprint the second and fourth 25
meters
7. Sprint the first and second 25 meters
8. Sprint the second and third 25 meters
9. Sprint the third and fourth 25 meters
10. Sprint 100 meters
C-2
Continuous. Decreasing numbers are
moderate swim; 50s are timed sprints.
Keep 50-meter times as close as possible
to the first one.
400-50-350-50-300-50-250-50-200-50-
150-50-100-50-50-50
C-3
One minute rest between 100s:
10 x 100 meters swim
Record average 100-meter time.
C-4
Swim the first set of 50s at 90% effort; try
to hold that pace throughout the series:
5 x 50 meters, with 10 seconds rest
between sets
4 x 100 meters, with 20 seconds rest
between sets
3 x 150 meters, with 30 seconds rest
between sets
2 x 200 meters, with 40 seconds rest
between sets
1 x 250 meters
C-5
Classic 1500 set (for you triathletes out
there):
10 x 150 swim at projected race pace
Do every 7-10 days or so. Begin with 40
seconds rest between 150s; whenever
you can hold all sets at your projected
race pace, reduce the rest periods by 5
seconds.

Tim Morrison was a swim coach from the club to the university level for many years in Cincinnati and Seattle. He has run his own “SwimFit” business, (an overall fitness program with swimming as a core mode) in Chicago for the past ten years.
Happy swimming.
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Old 06-01-2008, 08:35 PM   #7
David Wood
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Re: Does anyone have any good WODs that include swimming?

Hi Tristan, can you please provide the source for that? (My apologies if you wrote it yourself). It appears to be close to a complete version of some document, which means we/you might be violation of copyright by reproducing it here.

Great stuff, by the way.
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Old 06-01-2008, 10:39 PM   #8
Tristan Becker
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Re: Does anyone have any good WODs that include swimming?

Sorry sorry. I think I Google'd it a long time ago when I wanted some crossfit style swim workouts.

Here's where I got it from I beleive.

WFS - http://forums.jpfitness.com/multi-sp...l?t-5801.html=
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Old 06-02-2008, 05:48 AM   #9
Camille Lore
 
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Re: Does anyone have any good WODs that include swimming?

There was an excel spreadsheet posted on this board (and in the other thread I referenced). I don't know who the original poster is, but they were the same workouts. The file is called Benchmark Spreadsheet.
I did one of these workouts so far, and it definitely has that CrossFit feeling!
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