15 CrossFit Swim Workouts 2024 (With Surprising Benefits)

Swimming is an excellent cardiovascular exercise that requires a considerable amount of fitness, and it is a great way to mix up your CrossFit routine. CrossFit swim workouts are a great way to build endurance, increase strength, and improve overall fitness. Whether you’re a beginner or an experienced swimmer, there are plenty of CrossFit swim workouts that can help you achieve your fitness goals.

CrossFit Swim Workouts Key Insights:
If you’re looking to improve your swimming skills, there are many CrossFit swim workouts that can help you do just that. These workouts can help you build endurance, improve your technique, and increase your overall strength.

With a variety of workouts to choose from, you can easily find one that fits your fitness level and goals. So if you are tired of CrossFit Kettlebell Workouts, this might be a good alternative for you. After countless hours in the pool, I tried out a lot of routines. Today I will show you my favourite 15 CrossFit Swim Workouts.

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15 Popular Crossfit Swim Workouts

As a CrossFit athlete, I know that swimming is an excellent way to mix up your routine and challenge your body in new ways. Not only is it a great cardiovascular workout, but it also helps to build strength and endurance. Here are 15 popular CrossFit swim workouts that you can try out. I have divided them for you into three categories:

  • 5 Swim-Only Workouts
  • 5 Swim Skill Workouts
  • 5 Breath Control Workouts

5 Swim-Only Workouts

  1. The 500 Swim – Swim 500 meters as fast as possible.
  2. The 1000 Swim – Swim 1000 meters as fast as possible.
  3. The 1-2-3-4 Swim – Swim 100 meters, then 200 meters, then 300 meters, and finally 400 meters with a 30-second rest between each set.
  4. The 2x5x100 Swim – Swim two times in four sets of 100 meters, with a 30-second rest between each set and a minute between each block.
  5. The 2x10x50 Swim – Swim two times in 10 sets of 50 meters, with a 15-second rest between each set and a minute between the blocks.

5 Swim Skill Workouts

  1. The Freestyle Focus – Swim 200 meters freestyle, then 200 meters backstroke, then 200 meters breaststroke, then 200 meters freestyle.
  2. The Kick Set – Swim 100 meters with a kickboard, then 100 meters without a kickboard, then 100 meters with a pull buoy, then 100 meters without a pull buoy.
  3. The Stroke Focus – Swim 200 meters of each stroke (freestyle, backstroke, breaststroke, butterfly).
  4. The Pyramid Set – Swim 50 meters freestyle, then 100 meters freestyle, then 150 meters freestyle, then 200 meters freestyle, then 150 meters freestyle, then 100 meters freestyle, then 50 meters freestyle. Each focused on good technique.
  5. The Sprint Ladder – Swim 25 meters, then 50 meters, then 75 meters, then 100 meters, then 75 meters, then 50 meters, then 25 meters, with a 30-second rest between each set. Tr to remember a good form.

5 Breath Control Workouts

  1. The 50-100-150-200 Breath Control – Swim 50 meters with a breath every 4 strokes, then take one big breath and swim 100 meters with breathing every 3 strokes, then take two deep breaths and swim 150 meters with breathing every 4 strokes, then take three deep breaths and finally swim 200 meters with a breath every 3 strokes. You can repeat this set if you want.
  2. The 25-50-75-100 Breath Control – Swim 25 meters, then take one breath and swim 50 meters, then take two breaths and swim 75 meters, then take three breaths and swim 100 meters. Each with a breath after every fourth stroke. It’s not about speed; more about controlled swimming.
  3. The Odd/Even Breath Control – Swim odd lengths (25, 75, 125, etc.), taking a breath only every five strokes, then swim even lengths (50, 100, 150, etc.),, taking breaths every two strokes.
  4. The Descending Breath Control – Swim 50 meters taking 10 breaths, then swim 50 meters taking 9 breaths, then swim 50 meters taking 8 breaths, and so on until you reach your maximum.
  5. The Hypoxic Set – Swim 25 meters taking one breath, then swim 25 meters taking two breaths, then swim 25 meters taking three breaths, and so on until you reach 10 breaths.
Now its your turn to start.
These Crossfit swimming workouts are just a few examples of the many ways you can incorporate swimming into your training routine. Whether you’re a seasoned swimmer or just starting out, these workouts will challenge you both physically and mentally. So, grab your goggles and hit the pool!
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Key Elements of Crossfit Swim Workouts

Did you choose a workout to complete at the pool? Great. Before you start, I will inform you about some swimming basics.

Workout Structure

Crossfit swim workouts typically consist of a warm-up, a main set, and a cool-down. The warm-up is essential to prepare the body for the main set, which is the bulk of the workout. The cool-down is important to help the body recover and return to its resting state.

Swimming Techniques

Swimming is a highly technical sport, and proper form is critical to maximize efficiency and prevent injury. Some key elements of proper swimming technique include body position, breathing, and stroke mechanics. That’s why you should not forget the skill sessions in your routine.

The correct technique for your CrossFit Swim Workout
Body position refers to keeping the body horizontal and streamlined in the water. Breathing should be rhythmic and timed with the stroke. Stroke mechanics involve proper arm and leg movement, as well as body rotation.

Training and Programming

As a CrossFit athlete, I like to perform a variety of sports. Like freshing up my routine with CrossFit Running Workouts. But running is a high-impact sport. Incorporating swimming into your training program can offer a low-impact way to improve your overall fitness and endurance. It is important to approach swim workouts with a well-designed program that includes proper coaching and scaling.

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Workout Program Design

When designing a swim workout program, it is essential to consider your goals and current fitness level. A program that is too advanced can lead to injury or burnout, while a program that is too easy may not provide enough challenge for improvement.

To create an effective program, start with a baseline swim test to determine your starting point. From there, gradually increase the intensity and duration of your swim workouts over time. Incorporate a variety of strokes and drills to improve technique and prevent boredom.

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Coaching and Scaling

Proper coaching and scaling are crucial for success in swim workouts. If you are new to swimming or have limited experience, consider working with a coach or a group to improve your technique and prevent injury.

When scaling swim workouts, consider modifying the distance, intensity, or stroke to match your current fitness level. For example, you may want to start with shorter distances or slower speeds and gradually increase over time.

5 Surprising Benefits of Crossfit Swim Workouts

Swimming is a great exercise that can provide a unique set of benefits for CrossFit athletes. Here are five of the benefits of incorporating swim workouts into your CrossFit routine that really surprised me. Especially number three.

  • 1. Endurance
  • 2. Core Strength
  • 3. Muscle-Ups
  • 4. Mental health
  • 5. Weight loss

1. Endurance

Swimming is an excellent cardiovascular exercise that can help improve your endurance. By swimming regularly, you can increase your lung capacity and improve your overall cardiovascular fitness. This can help you perform better during high-intensity CrossFit workouts and other physical activities.

2. Core Strength

Swimming is a full-body workout that can help strengthen your core muscles. The constant resistance of the water forces you to engage your core muscles to maintain proper form and stay afloat. By incorporating swim workouts into your CrossFit routine, you can improve your core strength and stability, which can help you perform better during other exercises like your next CrossFit Ab Workouts.

3. Muscle-Ups

Swimming can also help improve your muscle-up performance. The motion of swimming is similar to the muscle-up, as it requires a pulling motion followed by a transition to a pushing motion. By practicing swimming, you can improve your muscle-up technique and strength.

4. Mental Health

Swimming can also have mental health benefits. The rhythmic motion of swimming can be meditative and help reduce stress and anxiety. Additionally, swimming can provide a sense of accomplishment and boost your mood.

5. Weight Loss

Swimming is a low-impact exercise that can help you burn calories and lose weight. A 30-minute swim workout can burn up to 300 calories, making it an effective way to supplement your weight loss efforts.

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My Experience with Crossfit Swim Workouts

I have been incorporating CrossFit swim workouts into my training routine for the past several months, and I have noticed significant improvements in my overall fitness level and swimming ability. It even started to get super fun.

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One of the things I appreciate about CrossFit swim workouts is the variety they offer. There are many different workouts to choose from, each targeting different muscle groups and providing a unique challenge. For example, I have done workouts that focus on endurance and others that focus on speed and power.

Why I like CrossFit Swim Workouts:
Another benefit of Crossfit swim workouts is the emphasis on technique. Proper technique is crucial for swimming efficiently and avoiding injury, and Crossfit swim workouts often include drills and exercises specifically designed to improve technique.

I have also found that incorporating CrossFit swim workouts into my routine has helped me break through plateaus in my fitness level. Swimming is a low-impact exercise that can provide a great cardiovascular workout, and combining it with other CrossFit exercises has helped me build strength and endurance. I can only recommend CrossFit Swim Workouts to you. So let’s get going!

Frequently asked questions about Crossfit Swim Workouts

Is there swimming in CrossFit?

Yes, swimming can be part of CrossFit training. It is a low-impact exercise that can improve your cardiovascular endurance, muscular strength, and overall fitness. CrossFit swim workouts may include a variety of swimming strokes, such as freestyle, breaststroke, backstroke, and butterfly. Swimming can be a great way to mix up your CrossFit routine.

What is a CrossFit substitute for swimming?

If you do not have access to a pool or do not feel comfortable with CrossFit Swim Workouts, there are several CrossFit substitutes for swimming that you can try. One option is to use a rowing machine, which can provide a similar cardiovascular workout as swimming. Another option is to use a stationary bike or an assault bike, which can also improve your endurance and leg strength.

How do you cross train for swimming?

Cross training for swimming can help you improve your overall fitness and performance in the pool. Some effective cross training exercises for swimmers include weightlifting, yoga, Pilates, and resistance band exercises. These exercises can help you build strength, flexibility, and stability, which can translate to better swimming performance.

How many times should a swimmer go to the gym?

The number of times a swimmer should go to the gym depends on their individual goals and training schedule. Generally, swimmers should aim to strength train at least two to three times per week to build muscle and improve their overall fitness. It is also important to incorporate rest days and recovery time into your training schedule to prevent injury and overtraining.


Did you try CrossFit Swim Workouts before? I would like to hear about your experience in the comments. If you liked it, you for sure also like Partner CrossFit Workouts and Hotel CrossFit Workouts for a busy travel day.

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