CrossFit Swimming Workouts

CrossFit is definitely an exercise method developed by former gymnast Michael Glassman in 1995. The high-intensity blend of aerobic exercise and weightlifting focuses on speed and power. Among those that adopted a CrossFit-style approach was David Salo, a well-known swim coach in Southern California who coached champions Aaron Peirsol and Amanda Beard. He pioneered the idea of making use of shorter, more intense swim workouts to build strength and power within the water. Lap swimmers advantage by alternating the fast and furious style of workout with longer, less-intense swims. The workouts ideally are performed within a 25 m pool or inside a 50 m pool set up for short laps.

CrossFit Swimming Workouts


Freestyle, or crawl, will be the stroke most fitness swimmers use. The shoulders and the back supply power inside the water. Legs normally trail or move gradually in endurance swims, but fast, strong kicking is important in sprinting, as is good body position and technique. Warm up having a 400 m freestyle. Warm-ups are essential for loosening up muscles and getting the cardiovascular system primed for fast, intense swims. Longer swim distances alternating with fast sprints force swimmers to use explosive power even once they feel fatigue. Start using a 500 m freestyle, then sprint all-out for 50 m. Repeat the pattern, lowering each distance by 50 m each time. The next distance is 450 m, followed by a 50 m sprint. Continue the pattern until you attain one hundred m, and end using a last 50 m sprint.

Breathing Control

The breathing control workout combines underwater swim with above-water distances. If you have breathing difficulties or asthma, verify using a doctor ahead of engaging in any breath control exercises underwater. Use fins should you need extra propulsion. Warm up having a 400 m swim, swimming faster each length. Swim six laps of the pool or 150 m at moderate exertion. Swim 1 length or 25 m underwater. Continue the pattern, decreasing the length from the swims by 25 m each time and growing speed each time. Finish the pattern by swimming a single length at sprint speed. Bear in mind to cease the underwater portion in the exercise if you feel dizzy or disoriented through the workout.

Swimming with Resistance

One more powerful breath-control workout requires swimming with each fins and hand paddles. These tools increase water resistance. Swimming fast for 400 m jump-starts the cardiovascular system. Older swimmers need to warm up having a slower 400 m. Pulling includes swimming using the upper body only, letting the legs kick gradually or just trail behind. Pull for 600 m, alternating breathing each three strokes and after that each five strokes. Continue the breath-control workout by alternately kicking fast for one particular lap and sprinting for one particular lap. Paul Hutinger, an American Swimming Coaches Association Level IV coach, warns that a high-intensity breath control workout is harmful for folks with existing high blood pressure. Within a Might 2010 post for "Swimmer Magazine," Hutinger details the hemorrhagic stroke he experienced although performing "no breather" sprints. Often check having a physician before engaging in these types of workouts.

Medley Strokes

The medley workout makes use of all four basic strokes: freestyle, backstroke, breaststroke and butterfly. Warming up with an easy 600 m aids you prepare for the demands of fast medley sets. Swim increasingly long IM medley sets for the principle part of the workout. A 100 m IM consists of 25 m each of butterfly, backstroke, breaststroke and freestyle, in that order. Start off with a 100 m IM, then continue with a 200 m IM consisting of 50 m butterfly, 50 m breaststroke, 50 m backstroke and 50 m freestyle. Finish up with a 400 m IM consisting of 100 m butterfly, one hundred m breaststroke, 100 m backstroke and 100 m freestyle. Medleys test each stamina and technique. A swimmer is only as powerful as his weakest stroke. Butterfly in distinct is really a challenging stroke to swim when fatigue sets in.

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