Crossfit swimming workouts

BossArky

Anyone tried a crossfit workout partially/fully made up of swimming?

From what I've read online some people replace the running/cycling/rowing of workouts with swimming. I guess it gets a bit awkward dragging a barbell down to the edge of the pool/lake/river and doing rounds of something like 10 bodyweight deadlifts followed by 50m swim lengths for time.

Here is what I found. If anyone has other good suggestions let me know.

Name Workout
A1 "For time:
50 squats + 500m kick
50 pushups + 500m pull
25 burpees + 500m swim"

A2 "8 rounds for time:
15 squat jumps
25m underwater swim from dive
30s vertical kick w/ hands out of water
25m sprint kick"

A3 "8 rounds for time:
20 deep end muscleups
75m pull
50 bent over stretch cord pulls or 30 pushups
75m pull"

A4 "10 continuous rounds of:
1:00 vertical kick w/ weight overhead (use fins if necessary)
1:00 tread water w/ arms only (legs locked straight and still)"

A5 "Partner Pulls: 1st swimmer pulls the 2nd, who kicks;
1-2 breaths max for each; switch positions every 25m:
24 x 25m; 10s rest b/w rounds"

B1 "For time:
10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
etc., down to 1 of each"

B2 "1:00 rest between 50s:
12 x 50m swim (1st 25m
underwater; second 25 m sprint)
Record average 50m time"

B3 "8 rounds w/ fins for time:
100m kick
25m swim, no breather
100m pull
25m swim, no breather"

B4 "8 rounds w/ 1:00 rest b/w rounds:
50m swim with head up
Surface dive (10ft) and pick up brick (20#)
50m sidestroke, carry brick on your side
Record average time per round"

B5 "Complete as many brick dives as you can in 15:00.
10ft surface dive and bring up a 20# brick. Only treading
water is allowed between dives."

C1 "10 x 100m speed-play with 30s rest b/w 100s; hold initial
25m speed throughout:
1. Sprint the first 25m
2. Sprint the second 25m
3. Sprint the third 25m
4. Sprint the fourth 25m
5. Sprint the first and third 25m
6. Sprint the second and fourth 25m
7. Sprint the first and second 25m
8. Sprint the second and third 25m
9. Sprint the third and fourth 25m
10. Sprint 100m"

C2 "400-50-350-50-300-50-250-50-200-50-150-50-100-50-50-50
Continuous. Decreasing numbers are moderate swim; 50s
are timed sprints. Keep 50m times as close as possible
to the first one."

C3 "10 x 100m swim w/ 1:00 rest b/w 100s
Record average 100m time"

C4 "Swim the first set of 50s at 90% effort; try
to hold that pace throughout the series:
5 x 50m, w/ 10s rest b/w sets
4 x 100m, w/ 20s rest b/w sets
3 x 150m, w/ 30s rest b/w sets
2 x 200m, w/ 40s rest b/w sets
1 x 250m"

C5 "Classic 1500 set for triathletes:
10 x 150 swim at projected race pace.
Begin with 40s rest b/w 150s; whenever
you can hold all sets at your projected
race pace, reduce the rest periods by 5s."

D1 "1400m for time:
By 200m: kick, buoy, buoy and paddles, paddles only,
paddles and fins, w/ fins, swim"

D2 "How many rounds can you complete in 20:00?
100m kick (no fins)
100m pull
100m swim
Record rounds and fractions"

D3 "Time each 25m set:
16 x 25m kick, w/ fins and kickboard; hold board
perpendicular to the surface w/ half of it underwater
16 x 25m pull w/ paddles and w/ ankles wrapped in
tire tube (or w/ belt and drag chute)"

D4 "1000m for time (no fins):
200m kick/200m pull
150m kick/150m pull
100m kick/100m pull
50m kick/50m pull"

D5 "12 x 50m sprint w/ paddles and fins
1:00 rest b/w sets
Record average 50m time"

E1 "For total time:
25m back, 25m free, 25m breast, 25m free
50m back, 50m free, 50m breast, 50m free
75m back, 75m free, 75m breast, 75m free
100m back, 100m free, 100m breast, 100m free
125m back, 125m free, 125m breast, 125m free"

E2 "10 x 100m individual medley (fly/back/breast/free)
1:00 rest b/w 100s
Record best and average 100m times"

E3 "3 x 400 w/ 1:00 rest b/w 400s:
1. Alternate 25m fly and 25m back
2. Alternate 50m back and 50m breast
3. Alternate 100m breast and 100m free
Record total time for all three 400s"

Colm_OReilly

There was a video once of them doing thrusters, underwater swims and handstand push ups once. Also another one fairly recently of Pat Barber doing a wod involving swimming

http://media.crossfit.com/cf-video/CrossFit_DLSwimHSPUSwim.mov
http://media.crossfit.com/cf-video/CrossFit_PullThrusterSwim.mov
http://media.crossfit.com/cf-video/CrossFit_SwimPUKBswingWOD.mov

There's 3 I picked off the mainsite, but I reckon it'd be pretty hard to bring a barbell down to poolside.

token

Interesting documentary style vid that was on the journal not too long back
http://journal.crossfit.com/2010/03/yards.tpl

PeakOutput

might give some of these a try when my 'cutting phase ' begins in a few weeks

working at the pool probably gives me an advantage to grab gear from the gym and such dont know if i want to be squatting in my speedos in front of everyone i know though

lonestargirl

I like the idea of A4 with the vertical kicks, I had a coach who liked to do these and they are a lot harder than they look. The C - E sets are quite similar to those found in a lot of swimming workouts, sprints + active recovery, mixing up the strokes, timed swims (the last part of my session this morning was a 10 min pull for max distance). There's a lot of variety in there to keep things interesting.

This one below looks nasty though, it's 2km in total for the 8 rounds. I'm a pretty strong swimmer and I reckon it would take me about 34 mins. That's a lot of fast swimming.

B3 "8 rounds w/ fins for time:
100m kick
25m swim, no breather
100m pull
25m swim, no breather"


Some nice sets I've done recently (I'm in the US so the times are for yards not m).

A
5 x 50 b/f on 50
1 x 250 f/c on 3.50
5 x 50 b/c on 50
1 x 250 f/c on 3.50
5 x 50 br/st on 50
1 x 250 f/c on 3.50

B
6 x 100 on 1.30 - 1st 25 IM Order
6 x 75 on 1.10 - 1st 25 IM Order
6 x 50 on 50 - 1st 25 IM Order
6 x 25 on 30 - IM Order

C
2 x 50 pull on 45
2 x 100 pull on 1.30
2 x 150 pull on 2.15
2 x 200 pull on 3.00
2 x 150 pull on 2.15
2 x 100 pull on 1.30
2 x 50 pull on 45

I think sets with breath control can be good too, i.e. sets of 200 broken up into 50 breathing every 3 strokes, 50 every 5, 50 every 7 and the last 50 every 9. This last 50 can be a real killer.

BossArky

Hey, some info & good links.

Colm_OReilly wrote: »

http://media.crossfit.com/cf-video/CrossFit_DLSwimHSPUSwim.mov
http://media.crossfit.com/cf-video/CrossFit_PullThrusterSwim.mov
http://media.crossfit.com/cf-video/CrossFit_SwimPUKBswingWOD.mov

Nice setup they have there. I found it funny that the guys in the links above are killing themselves trying to do stuff as quickly as possible, but still wear baggy shorts in the water.

token wrote: »

Interesting documentary style vid that was on the journal not too long back
http://journal.crossfit.com/2010/03/yards.tpl

I'll check this out when I get time. Cheers.