Like A Fish To Water: Why Swimming Needs To Be Part Of Your Fitness Routine

Like-a-Fish-to-Water We love seeing you for your weekly workouts. But we also want to make sure that you’re getting the most out of your training. CrossFit is based on constant variation, and what better way to add variety to your workouts than with some pool time.

Wait, what? Swimming? Seriously?

Seriously. If you have access to a pool, swimming can be a great addition to your fitness routine. Not only does it provide a great endurance workout, but it’s also a low-impact, full-body option. At Rhapsody, we program swim workouts every Monday for our athletes to tackle each week.

Here are a few reasons why swimming should be a part of your fitness routine:

1. Endurance

Similar to running, you can vary the intensity of a swim workout with your effort level. Swimming is a great way to build endurance with a solid, steady-state workout. If you feel like your heart rate skyrockets every time you jump in the water, you’re not alone. Be patient with yourself, and do your best to stay relaxed in the water.

2. Lung Capacity

Unlike working out on land, swimming doesn’t give you access to oxygen as easily. Breathing during a swim workout is all about rhythm and timing. No matter how fast or slow you are swimming, you need to time your breaths with your stroke. And while this can be challenging if you’re a beginner (we’ve all inhaled that giant mouthful of water), the result is an increase in your lung capacity.

3. Injury Risk

Swimming is gentle on your joints. While the water gives you some resistance to work against, it also reduces the effects of gravity. Less gravity means less strain on your joints and a reduced risk for injury.

4. Efficiency

Like the more advanced CrossFit movements, swimming is very much reliant on technique. Just as there is an efficient way to move when you’re holding a barbell, the same holds true while moving through the water. The more you practice, the more efficient you’ll become.

5. Mindset

Swimming improves your fitness, but it’s also an excellent way to improve your mindset. A swim workout adds variety to your routine and can keep you motivated to stick with a consistent training schedule. Plus, a lot of people find swimming to be really relaxing and can be a much needed break from the daily grind.

Raise the Bar in the Water – Give These Workouts a Try

We’ve got a few workouts for you to try – these swim workouts are designed for a typical 25 yard (or meter) pool. If you’re a little intimidated to head to the pool by yourself, there’s even a partner swim workout for you and a buddy to do together.

1. Swim-Only Workout

Warm-up:

1 x 300
Rest 1 min.
6 x 50 (25 kick/25 swim) with :30 rest in between
Rest 2 min.

Main Set:

4 x 75 with :30 rest in between
*Get faster with each 75. (e.g. 75%, 80%, 85%, 90% effort)
Rest 1 min.
3 x 200 with 1:00 rest in between
*Swim at a steady-state, aerobic effort
Rest 1 min.
4 x 75 with :30 rest in between
*Get faster with each 75. (e.g. 75%, 80%, 85%, 90% effort)

Cool Down:

1 x 200 easy

Total Distance: 2000 yards

2. Swim WOD

Warm-up:

1 x 200
Rest 1 min.
4 x 50 (25 kick / 25 swim) with :30 rest in between
Rest 2 min.

Main Set/Workout:

1 x 500 Swim
50 x Squats
1 x 400 Swim
40 x Push-Ups
1 x 300 Swim
30 x Jumping Squats
1 x 200 Swim
20 x “Get Outs” (Get out of the pool, stand up, and hop back in. That’s one “get out.”)
1 x 100 Swim
10 x Burpees

Cool Down:

1 x 100 easy

3. Partner Swim Workout

Warm-up:

1 x 200
Rest 1 min.
4 x 50 (25 kick / 25 swim) with :30 rest in between
Rest 2 min.

Main Set/Workout: 20-minute AMRAP “Partner Relay Swim” – Alternating 50s

For this workout, Swimmer #1 starts swimming at 0:00 and completes 50 yards while Swimmer #2 remains at the wall. Once Swimmer #1 touches the way, Swimmer #2 takes off and swims 50 yards while Swimmer #1 rests. Swimmers #1 and #2 continue alternating for 20 minutes. Swim as fast as possible at a pace you can maintain for the full 20 minutes.

Cool Down: