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Exercises Movements, technique & proper execution

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Old 04-27-2008, 06:36 PM   #11
Daniel Mick
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Re: 100yd Swim Time Guidelines

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Originally Posted by Emily Mattes View Post
I don't know Daniel. From my experience with looking at bikers and runners trying to swim in triathlons, I would say your times are a little hard, actually.

I would say once you start dropping under 1:05/100yds, you are talking about actual muscular and cardiovascular skill. Before that, it is 90% technique. And the vast majority of Average Joes have not had the kind of long-term professional coaching (at least two or three years of swim club and regular swimming) it takes to be really comfortable in the water.

I am far, FAR from being an elite Crossfitter. I swam throughout middle school and only did two years of high school varsity swimming. That was almost seven years ago, and the last time I really swam seriously. But if Nicole or Greg or Eva or Annie's limits of exposure to serious swimming was one YMCA stroke course, I would bet you $10,000 I could kick their butts in the pool. I don't say that because I think I'm awesome, I say that because I believe swimming is so heavily dependent on technique. That's from my experience trying to teach a few athletes superior to me in every way how to swim, anyway.

So yeah. What kind of swim training are we talking about, here, when you say an "Average Joe"?
What times would you suggest? I originally offered:
Specialist (Swimmer): <1:05 (<1:15m)
Generalist (CFer): 1:05 - 2:00 (1:15 - 2:15m)
Non-athlete (Average Joe): >2:00 (>2:15m)
I guess 'Average Joe' would be anyone not CFing, with or without basic swim instruction. It could 2:00+... These are just my guesses so I'd like more perspective. What are some of your client's times?
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Old 04-27-2008, 06:43 PM   #12
Daniel Mick
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Re: 100yd Swim Time Guidelines

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Originally Posted by Stephen Smith View Post
I have to second that (or 3rd, or however many have said it) about technique being paramount for swimming. I competed through elementary school, and then I took semester-long lifeguarding and WSI courses in college and got my groove back, as well as spending a lot of time in the water in the interim.

Anyway, to my point, when it came to the Navy PFT, to 'max' the PFT (300 points) took 100 situps in 2 min, 67 pushups in 2 minutes, and EITHER a 1.5 mile run in 9:15, OR a 500 yd swim in 7:00 (I think). The P/U's and S/U's were always easy to max, but I had to be in very good shape (for me) to max the run, and feel like puking afterwards. I could jump into the pool and max the swim at a much lower level of fitness, and still feel like I could keep going. After the first time I did the PFT swimming, a few of my friends decided to try it with me next time. I recommended against it, but they went for it anyway. Even though they were in the same/better shape than me, they were floundering halfway through, and even though they passed they almost had double my time.
I would have to be in superior shape to run 9:15 1.5 mile. But I bet I could probably jump in the pool and swim a 7:00 500yd today not having swam in a long while (I may just try that after the WOD!)

Every once in awhile my rugby team would jump in the pool. Ruggers in the water = Laughfest '99. Some 'fit' guys couldn't even finish 100yds without stopping to gasp on the walls. Of course everyone eventually ended up on the board, which is a nice explosive workout in itself, especially if you keep the rotation moving fast.

BTW, I'm going to try the Navy PFT in the next couple months as a WOD and see how I do. It and all the other branches tests' guidelines are online. Does the CF WOD ever include them? I'd be surprised if they didn't.
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Old 04-27-2008, 06:44 PM   #13
Daniel Mick
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Re: 100yd Swim Time Guidelines

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Originally Posted by Shawn Morton View Post
I swam in high school also, and was right about the same on times. I swam 50 free, 100 free, 100 fly. Mid 23 sec, 52 mids, 56. It's that last 25 on the fly that gets you. Thanks for your post. It's a good reference. I also did 200 free relay, 400 free relay, and 200 medley relay. It was alot of fun.
And you sucked a** at breaststroke, right? Sounds like we're the same person!
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Old 04-27-2008, 08:48 PM   #14
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Re: 100yd Swim Time Guidelines

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Originally Posted by Daniel Mick View Post
I don't think CF and swimming are mutually exclusive at all. Swimming is killer cardio, only matched by rowing in terms of full body usage. It would be wicked as the cardio leg in WOs. In fact, were there a facility that allowed you to combine the two, well, I can only imagine the results!
There is such a place. Coronado.

http://images.google.com/imgres?imgu...%3D1%26hl%3Den (wfs)
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Old 04-27-2008, 08:55 PM   #15
Mark E. Wallace
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Re: 100yd Swim Time Guidelines

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Originally Posted by Daniel Mick View Post
And you sucked a** at breaststroke, right? Sounds like we're the same person!
I was the other way around. I was one of the Gulf Coast's best IMers when I was a kid (not long after swimming was invented ), due in no small part to an outstanding back and breast. My utterly predictable pattern was always: lose a little ground in fly (hated fly), take a moderate lead in back, blow away the field in breast, hang on for dear life in free.

For some reason, though my mechanics were always pretty sound, I just never had a fast free.

- Mark
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Old 04-27-2008, 09:08 PM   #16
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Re: 100yd Swim Time Guidelines

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Originally Posted by Chris Robinson View Post
There is such a place. Coronado.

http://images.google.com/imgres?imgu...%3D1%26hl%3Den (wfs)
Nice. My gym would throw a fit if I brought anything into the pool area. They already have a "swimcaps required" rule (as most Japanese pools do), but that's a long rant for another day.
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Old 04-27-2008, 09:13 PM   #17
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Re: 100yd Swim Time Guidelines

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Originally Posted by Mark E. Wallace View Post
I was the other way around. I was one of the Gulf Coast's best IMers when I was a kid (not long after swimming was invented ), due in no small part to an outstanding back and breast. My utterly predictable pattern was always: lose a little ground in fly (hated fly), take a moderate lead in back, blow away the field in breast, hang on for dear life in free.

For some reason, though my mechanics were always pretty sound, I just never had a fast free.

- Mark
IM was my other best event, though I usually didn't swim it since I maxed my event entries with all the relays and a couple individual. My utterly predictable pattern was always a good lead in fly, maintained or increased in back, sank on breast, and fought for my life on free.
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Old 04-27-2008, 10:25 PM   #18
Robert Callahan
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Re: 100yd Swim Time Guidelines

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Originally Posted by Daniel Mick View Post
The current world record in 100m, converted to 100yd time is 43.10.
I don't know if I trust that conversion.... The guy that won state my senior year in highschool (washington state) did it with a 44.63 or something and the current highschool recored is a 43.05... its damn fast, but not world record fast :-P

-Robert
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Old 04-27-2008, 10:31 PM   #19
Bethany McCullough
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Re: 100yd Swim Time Guidelines

swimming is so specialized - msot elite swimmers swim at least 10 times a week - and put in multiple 10,000 yard workouts - if you are not swimming daily you lose it very fast (the cardio and muscle build up )

I swam Div 1 in college - i was not a sprinter by any means (i did the mile) but my best 100 was 55.2 - i CF and run mainly now with some swimming and ocean lifegaurd training - if i were to jump in the pool right now i could probably go 1:03 or so but that is do to years and years of conditioning and technique work - just knowing how to breath and turn correctly will take so much time off your time - so I would say anyone who is not a competitive swimmer who breaks 1:10 is pretty much kicking ***
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Old 04-27-2008, 11:18 PM   #20
Daniel Mick
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Re: 100yd Swim Time Guidelines

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Originally Posted by Robert Callahan View Post
I don't know if I trust that conversion.... The guy that won state my senior year in highschool (washington state) did it with a 44.63 or something and the current highschool recored is a 43.05... its damn fast, but not world record fast :-P

-Robert
I only converted to give comparison to the other 100yd times; national records must be swam unconverted. But it's also highly possible that high school records are close to national times. HS swimmers have broken national swimming records in the past. Many of the best swimmers go right into national or even world competition. That guy in Washington would have been a unique outlier though. In the past 6 years, the majority of the final 8 were in the 48s and 47s, though a few broke into the 46s, and the one phenom in the 44s.

BTW, I'm no swimming nut. Except for my opinion about time division, I'm gleaning info off Google.
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