Why is Swimming So Important?

In CrossFit’s methodology, athletes are trained to bike, run, swim, and row at short, middle and long distances. The iconic ‘Fitness in 100 Words’ states to “Bike, Run, Swim and Row. Hard and Fast.” Three of those movements are implemented time and time again within our gyms and training regimes. What about the fourth? What about swimming?

If we look at this from the perspective of a competitor in the sport of CrossFit, we can make some headway into how important swimming is.

CrossFit is known for the catchphrase of training for “the unknown and unknowable”, however when it comes to competing in the sport of CrossFit, this phrase holds a little less weight than it suggests.

Swimming is more and more common in competitions. Even one day comps with 5 events can often have a swim component. Larger two-day comps will almost certainly have at least one event in the pool or open water.

What’s it worth?

If you take the CrossFit Games scoring template, then over 5 events 500 points are up for grabs, 800 for an average 2-day competition. In this first example then, 20% of the one day comps points come from the swim event. 20%!

Over the figurative 2-day competition, one swim event accounts for 12.5% of the total points available. That’s a huge proportion in both cases.

Now how does your day to day and week to week training compare in terms of time spent focussed purely on swimming? If you train 2 hours a day, allow yourself a rest day, so train a total of 12 hours a week, how are these hours spread over all realms for the sport of CrossFit.

12.5% of that training week is 90mins. Are you dedicating 90mins of your training towards this specific modality? No doubt you are putting that, or much more, into other specifics like weightlifting.

To shine more light on it, often in a two or even single day competition there will be an event dedicated to a single max lift or a summation of lifts. It’s the event that lights up all athletes’ eyes, the one we absolutely pour more time and energy into at the gym. That event is worth the same number of points as that one swim event.

From a competitor’s perspective, we are always limited by our weakest movement. You could win every event at a comp, but if you come last in the swim event, chances are you will not be on top of the podium.

What is good enough?

The best swimmers at elite level CrossFit competitions will swim 100m in under 1:10. This is true for male and females. They will also comfortably swim longer distances at an average 100m pace of around 1:30.

There will be outliers, who will smash a 100m time trial in sub 1:05. This will not be the norm, nor will it be true in the midst of a workout incorporating other CrossFit movements.

Broadly, an athlete needs to be swimming 100m in 1:45 minimum. Before this is achieved, swim events in competitions will be highly detrimental to the athlete’s overall score. Elite athletes need to be capable of this before they can be competitive in any swim event.

Athletes with a history of competitive swimming will be at a huge advantage. Their technical prowess and baseline ‘swim fitness’ are far beyond what any other athletes will possess, and potentially what they will ever attain. This is not a slight on other athletes, but a reality predicated on the fact that swimming is extremely difficult. An aspiring CrossFit athlete simply does not have the years to get to the same proficiency and ability of a once elite swimmer. They can of course greatly improve and should absolutely focus time and energy into developing their swimming. Swimming can still become a strength, though we will constantly see outliers who seem to get through the water effortlessly and at a much faster pace.

Swimming in competition

At competition, there are generally three styles of swim event we typically see.

1. A straight up Swim event.
2. Swim + Monostructural (think swim/run, or swim/paddle)
3. Rounds of a short swim + multiple movements and equipment

Events that incorporate movements other than purely swimming fall into two categories:

1. Swim plus global fatigue – where the additional movements incorporate the entire body and have the athlete needing to swim after fatiguing the whole body. We typically see burpees, a run, a paddle board.
2. Swim plus upper body fatigue – where the additional movements focus more on the upper body, a factor that is more troubling than it may appear. We typically see, ski erg, DUs, DB or Kettlebell movements (Thrusters) but really the
   options are endless.
   

These types of events expose an athlete’s innate swim technique, what they divert to when under stress or high fatigue. In these instances, it becomes blaringly obvious who the ex-swimmers are. They are the ones who are continually moving forward at an impressive pace, though they look relaxed and effortless, and even if their pace decreases in the water
considerably, it is still faster than most athletes.

To succeed in these events, it may seem obvious but they need to be trained. Exposure to workouts with bodyweight movements, free weights and other modal work requirements is absolutely necessary. Even the best swimmers will be fatigued into ‘default mode’, and thus need to be training this style of events.

For athletes of differing swimming abilities, the extent at which they are exposed to the different workout styles also differ. For a novice swimmer, no matter their capabilities in the gym, the best swim training for them will be purely swimming. Focussing on stroke mechanics, breathing techniques and basic swimming drills will give them the greatest bang
for buck in training.

Intermediate swimmers can afford to spend less time focussed on purely swimming and look at incorporating other modes of training into their swim regime. Including calisthenics and free weights as well as continuing to build swim capacity will pay large dividends for these athletes.

Elite swimmers need to only stay in touch with swimming throughout the off season. They are so far ahead of the rest of the field that even performing at 70% they are likely to do very well. These athletes can likely focus on other areas of their training, and before comps spend a few weeks bringing swimming back into regular sessions.

These athletes can also take the opportunity to train very specific event style workouts. Not to say that other athletes shouldn’t do so, but the novice and intermediate athlete will make greater improvements by having swimming and swimming alone in their programme.

Conclusion

Swimming, and the ability to swim well with various combinations of movements, distance and intensities, is highly important for those hoping to compete at elite level CrossFit events. You can be the fittest and strongest athlete in the gym, but this holds no bearing on how you fare in the water. We know that at top level competitions, a swim event will be occurring and the demands on athletes in terms of distance and speed is increasing. This is a modality that needs specific training. It is needed. It is vital.