Multisports Orange County (CA): News: CrossFit Swim Sets

Sunday, January 13
CrossFit Swim Sets
 

CrossFit Swim Set #1 – CrossFit IM Swim

Warm-up: Teach correct form for Air Squat, Pull-out, Push-up, and sit-up

10 air squats + 50 Fly
10 pull-outs + 50 Back
10 push-ups + 50 Breast
10 sit-ups + 50 Free
Repeat Cycle 3 rounds continuous - For time!

Fastest time on 10/30/07 – Katsu 12:12

Fastest time on 11/13/07 – Temu 11:35

Scaling: Novice swimmers do freestyle each time

Photos from the set at: http://multisportsoc.smugmug.com/gallery/3748395#215549606

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CrossFit Swim Set #2 – Spinal Tap 1650 (Ascending)

Based off a scene from the 80’s movie about a heavy metal rock band that wanted to be the loudest band, so they had "special" amps made that went to 11 instead of just to 10. Interviewer asked: "Why don’t you just make 10 louder?"

Answer: "But this goes to 11!"

Set: Swim 1-2-3-4-5-6-7-8-9-10-11 lengths
(adds up to a 1650 if swum in a 25 yard pool)
This set can also be done DESCENDING by starting at 11 and going down to 1.

Do same number of pull-outs as lengths swum for each repeat Also, do same number of Streamline Squat Jump when you finish at the far end of the pool, or push-ups when you finish at the starting end.

Like this:

Swim 1 lengths, 1 pull-out, 1 squat jump (far end of the pool) (Dive in only if in appropriately deep water) Swim 2 lengths, 2 pull-outs, 2 squat jumps (far end of the pool)
Swim 3 lengths, 3 pull-outs, 3 push-ups (Starting end of the pool)
Swim 4 lengths, 4 pull-outs, 4 push-ups (Starting end of the pool)
Swim 5 lengths, 5 pull-outs, 5 squat jumps (far end of the pool)
6-6-6, 7-7-7, etc. up to 11-11-11

Time the entire set to the end of the last of 11 push-ups.

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CrossFit Swim Set  #3 - 100 Pullout Pentathlon

 Swim - 1 x 100 in each stroke, and a 100 IM

Do 20 pullouts during each 100 as follows at the end of each 25: 8-6-4-2 OR 2-4-6-8

25 fly + 8 pullouts
25 fly + 6 pullouts
25 fly + 4 pullouts
25 fly + 2 pullouts (and jump up on the deck)

DETAILS:

Swims start from in the water (no a dive). Time stops each 100 when the swimmer is standing on the deck.

Each 100 is done on a 6:00 interval (30 minute total set time)

 Times for all 5 100's are added together for total time.