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Swimming is an anomaly: it’s one of the toughest, most exhausting cardiovascular endurance exercises on the planet. It’s also an excellent form of exercise for some athletes with physical limitations. Swim to build your cardio, upper body strength, lower body strength, and lung capacity. 

Set-Up: Find a suitable pool or open water. Measure the proper distance for the swim. Have a swim buddy or lifeguard present—don’t swim alone. 

Execution: Choose a stroke(s) and begin. In functional fitness WODs or competitions, any stroke is typically allowed. See videos below for more info about technique for various strokes..

Points of Performance: To get a “good rep,” ensure the following:
– You reach the necessary distance or time prescription required by the WOD (there are typically no requirements for how effectively or efficiently you do so in a WOD)

Pro Tip: CrossFit put out a great article back in 2005 called Swimming, CrossFit Style that shared some circuits, drills, and training plans for becoming more skilled in the water.

Swim/Swimming Demos

Freestyle Swimming Technique | Stroke
Nathan Adrian | Freestyle Stroke - Swim Technique
How to Swim : How to Swim the Freestyle Stroke

Swim/Swimming Warm-Ups

How to warm up prior to swimming (Matt Taylor) Speedo Advisors - Presented by ProSwimwear