Any advice on how to add some swimming into training?

Nick Cummings · 03-01-2006, 08:55 PM

I was reading the post regarding power output etc. and was impressed with the arguements made regarding swimming. I can't remember the last time I actually swam. I am curious if anyone could provide some good information, link, or book on the subject. I started rowing in the past 6 months and am really enjoying the challenge it provides. Also I imagine swimming would help with shoulder flexibility and strength.

Matt Gagliardi · 03-02-2006, 02:58 AM

Nick,

Order the CF Journal from August of '05 (some good workouts), look for the Total Immersion book by Terry Laughlin at your local bookstore and consider buying a couple of stroke technique/coaching hours from a swim coach in your area. Swimming well is a very technique-driven thing.

(Message edited by h2o_goalie on March 02, 2006)

Frank DiMeo · 03-02-2006, 07:58 AM

Nick & Matt, I just started adding swimming in to my training.
There are several Tri-Athletes and a swimming coach at our gym, and their enthusiasm rubbed off on me.
Years ago, I used swim competitively in local events. I almost forgot how great swimming was.
I am sure this will be a regular part of my training now.

Barry Cooper · 03-02-2006, 11:46 AM

There's a guy over on Specialtactics.com putting some swim WOD's together, that I think look pretty cool. It's under, I think SOPWOD.

I haven't swam in years, but I'm giving some serious thought to finding one.

Kenneth R Davis · 03-02-2006, 06:28 PM

I have been an endurance athelete all my life: running/swimming/biking. However, I have been following the Crossfit philosophy, (WOD's and Diet) and have been energized by the stress and the challange. However, when a workout lasts for 20 minutes it's only likely to burn about 400Kcals (assuming 16 mets effort). I'm use to working out for an hour at 13 to 16 Mets and burning alot of Kcals. I need to be educated: how does a workout as short as 20 minutes enhance endurance. Any help out there?

Motion Macivor · 03-02-2006, 07:07 PM

maybe you should start a new thread with this question

Barry Cooper · 03-03-2006, 06:32 AM

Kenneth,

The goal is to raise your resting metabolism for a very long period of time. Some of these workouts seem to have lingering effects lasting 24 hours or more. We call this a neuro-endocrine response, meaning essentially that is tweaks your nervous system, and it tweaks your hormonal system.

When you do just endurance work, you burn calories, but often those calories come from the destruction of muscle. Our goal is to keep the muscle, and hopefully burn predominantly fat. That's why some form of insulin control diet is so important, with the Zone being the most common here.

If you haven't downloaded the Free CrossFit Journal entitled, I think, "What is Fitness", that would be a good resource.

William Hunter · 03-03-2006, 09:51 AM

Burning calories and enhancing endurance are two different things, that don't always coincide perfectly.

Hard anaerobic efforts have been shown to build muscle and enhance aerobic capacity. You can google Dr. Tabata for more info than I can provide you.

Longer slower efforts burn tons of calories, but leave us slower and weaker, with no anaerobic benefit.

Caloric balance is the focus of your dietary discipline.

Jason Billows · 03-03-2006, 10:17 AM

Try a search for other swimming threads.

Months ago someone started a thread on swim workouts (I think under the WOD section)and there were a number of great posts, some of which provided alternate workout options.

If your pool will allow it, try mixing things up with weights or weighted bricks. I have some a killer workout that entailed swimming to the bottom of the deep end, picking up a weight and carring it along the bottom as far as you can. When you surface, sprint to the other end of the pool and back and repeat until you have carried the weight a full length of the pool. Repeat for as many times as you'd like and score by time. Killer!

Graham Hayes · 03-04-2006, 08:22 AM

I've recently started going to the pool once a week during a rest day. I got the Total Immersion book first and follow the lesson plan, doing drills and normal swimming. Nothing special at this stage. Before I started again, it had been 2 years since I last swam. My main focus is the WOD's, but I see my lack of aqua-experience as a gap in my fitness.

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03-01-2006, 08:55 PM	#1
Nick Cummings Departed Profile: Join Date: Sep 2005 Posts: 1,023	I was reading the post regarding power output etc. and was impressed with the arguements made regarding swimming. I can't remember the last time I actually swam. I am curious if anyone could provide some good information, link, or book on the subject. I started rowing in the past 6 months and am really enjoying the challenge it provides. Also I imagine swimming would help with shoulder flexibility and strength.

03-02-2006, 02:58 AM	#2
Matt Gagliardi Member Profile: Join Date: Feb 2004 Location: Memphis TN Posts: 946	Nick, Order the CF Journal from August of '05 (some good workouts), look for the Total Immersion book by Terry Laughlin at your local bookstore and consider buying a couple of stroke technique/coaching hours from a swim coach in your area. Swimming well is a very technique-driven thing. (Message edited by h2o_goalie on March 02, 2006)

03-02-2006, 07:58 AM	#3
Frank DiMeo Affiliate Profile: Join Date: Sep 2005 Location: Sarasota FL Posts: 1,919	Nick & Matt, I just started adding swimming in to my training. There are several Tri-Athletes and a swimming coach at our gym, and their enthusiasm rubbed off on me. Years ago, I used swim competitively in local events. I almost forgot how great swimming was. I am sure this will be a regular part of my training now.

03-02-2006, 11:46 AM	#4
Barry Cooper Member Profile: Join Date: Jun 2003 Location: Louisville KY Posts: 2,188	There's a guy over on Specialtactics.com putting some swim WOD's together, that I think look pretty cool. It's under, I think SOPWOD. I haven't swam in years, but I'm giving some serious thought to finding one.

03-02-2006, 06:28 PM	#5
Kenneth R Davis Member Profile: Join Date: Feb 2006 Location: San Antonio Tx Posts: 132	I have been an endurance athelete all my life: running/swimming/biking. However, I have been following the Crossfit philosophy, (WOD's and Diet) and have been energized by the stress and the challange. However, when a workout lasts for 20 minutes it's only likely to burn about 400Kcals (assuming 16 mets effort). I'm use to working out for an hour at 13 to 16 Mets and burning alot of Kcals. I need to be educated: how does a workout as short as 20 minutes enhance endurance. Any help out there?

03-02-2006, 07:07 PM	#6
Motion Macivor Member Profile: Join Date: Jan 2006 Location: prince george BC Posts: 287	maybe you should start a new thread with this question

03-03-2006, 06:32 AM	#7
Barry Cooper Member Profile: Join Date: Jun 2003 Location: Louisville KY Posts: 2,188	Kenneth, The goal is to raise your resting metabolism for a very long period of time. Some of these workouts seem to have lingering effects lasting 24 hours or more. We call this a neuro-endocrine response, meaning essentially that is tweaks your nervous system, and it tweaks your hormonal system. When you do just endurance work, you burn calories, but often those calories come from the destruction of muscle. Our goal is to keep the muscle, and hopefully burn predominantly fat. That's why some form of insulin control diet is so important, with the Zone being the most common here. If you haven't downloaded the Free CrossFit Journal entitled, I think, "What is Fitness", that would be a good resource.

03-03-2006, 09:51 AM	#8
William Hunter Member Profile: Join Date: Dec 2004 Location: Rome GA Posts: 967	Burning calories and enhancing endurance are two different things, that don't always coincide perfectly. Hard anaerobic efforts have been shown to build muscle and enhance aerobic capacity. You can google Dr. Tabata for more info than I can provide you. Longer slower efforts burn tons of calories, but leave us slower and weaker, with no anaerobic benefit. Caloric balance is the focus of your dietary discipline.

03-03-2006, 10:17 AM	#9
Jason Billows Member Profile: Join Date: Aug 2005 Location: Ottawa Ontario Posts: 384	Try a search for other swimming threads. Months ago someone started a thread on swim workouts (I think under the WOD section)and there were a number of great posts, some of which provided alternate workout options. If your pool will allow it, try mixing things up with weights or weighted bricks. I have some a killer workout that entailed swimming to the bottom of the deep end, picking up a weight and carring it along the bottom as far as you can. When you surface, sprint to the other end of the pool and back and repeat until you have carried the weight a full length of the pool. Repeat for as many times as you'd like and score by time. Killer!

03-04-2006, 08:22 AM	#10
Graham Hayes Member Profile: Join Date: Sep 2003 Location: Sidmouth Devon Posts: 880	I've recently started going to the pool once a week during a rest day. I got the Total Immersion book first and follow the lesson plan, doing drills and normal swimming. Nothing special at this stage. Before I started again, it had been 2 years since I last swam. My main focus is the WOD's, but I see my lack of aqua-experience as a gap in my fitness.