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Old 05-27-2010, 01:51 PM   #1
Kevin Burns
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Can swimming help metcons ?

Being a former swimmer who has been doing crossfit for a year now at a box I am considering adding in a bit of swimming sprint work to see if there is any benefit in terms of gas during a metcon.

Anyone have any experience trying this ?
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Old 05-27-2010, 02:08 PM   #2
Ryan Blake
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Re: Can swimming help metcons ?

Check out CrossFit Endurance.

I use their WODs for SBR all the time with good results so far.
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Old 05-27-2010, 03:13 PM   #3
Brian Bedell
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Re: Can swimming help metcons ?

Why wouldn't swimming help?
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Old 05-28-2010, 06:32 AM   #4
Andy Beaulieu
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Re: Can swimming help metcons ?

I love to swim, and do it as often as possible -- sometimes after WODs, sometimes light laps on rest days, and other times as full-out sprints as a WOD. It hasn't hurt my WOD times one bit.

Listen to your body. It'll let you know if you're doing too much or not.
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Old 05-28-2010, 08:33 AM   #5
Richard Guerard
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Re: Can swimming help metcons ?

As someone applying for Navy OCS (billet for SEALs), I swim 2 days per week in addition to the daily workout. I usually cover about 4k yards in an hour w/"main sets" consisting of typical aerobic work (10x200, 8x300, etc); crossfit endurance programming; and/or longer timed-swims (ive always hated the 5k swim for time). I also include a 15-20 min continuous kick w/board afterwards.

One challenge set that I enjoy finishing workouts with is:
20x25 (:30 interval)
Odd numbered repeats are sprints (I do freestyle)
Even numbered repeats are underwater swims (either streamline dolphin kicks or breastroke pullouts). Both are tough.

The sprints jack up your heart rate then, depending on your sprint time, you only have 15-19 secs rest before holding your breath w/an elevated HRT of 160-170. After the underwater swim, I have about 10 secs rest to recover. I can hold the 10 sprints btw 12.0-12.2 but it gets tough when the lungs are on fire. Great carryover for increasing lung'll thank me next time you do Fran.

Just some humble ideas from a washed up swimmer.
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Old 05-28-2010, 10:33 AM   #6
Darrell E. White
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Re: Can swimming help metcons ?

Richard, very nice post! Best of luck at BUDs.

Swimming is a fantastic exercise. There are some examples of WOD's that include swimming in the CFJ and in the exercises and demos section of the Main Page. The only challenge for most folks is the availability of, well, WATER!

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