CrossFit Endurance Swimming: 3/4 Swimming Parts 1-2

By Chris Michelmore and Brian Nabeta

In Coaching, CrossFit Endurance, Exercises, Videos

January 26, 2011

Video Article

Join CrossFit Endurance swimming coaches Brian Nabeta and Chris Michelmore at De Anza College in Cupertino, Calif., as they apply their endurance specialty to swimming.

In Part 1, Michelmore and Nabeta teach the group “quadrant swimming” using drills and lecture. With one arm out in front on the stroke, the timing is crucial to maintain balance.

“I don’t want to lower this arm until my other arm gets three-quarters of the way around,” Michelmore says.

In Part 2, the coaches add rotation to the stroke and drill the athletes on their rotation and breathing technique.

“When you need to rotate, rotate from your core,” Nabeta says. “So if my hips move, my core will rotate. My shoulders will rotate with my hips.”

Part 1
5min 54sec

Part 2
4min 58sec

Additional reading: Pukie at the Pool by Roy Wallack and Brian Nabeta, published April 18, 2009.

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4 Comments on “CrossFit Endurance Swimming: 3/4 Swimming Parts 1-2”


wrote …

Is that Dave Lipson at 3:07?


wrote …

Yes, that is Dave. He was one of the most improved athletes at the cert.

CFE Swim Trainers Certification is on March 12-13 in Sacramento, CA. Sign up on the CFE site.


wrote …

These drills will take a few days to master.
I've just watched the videos again, having come back from the pool, and I'm glad to see I'm not the only one driven downward by that up-side arm raised from the water.

I didn't break dance too badly on the second drill, but while I was trying to get things coordinated it would occur to me that I was running out of air. Some of the rolls were turning into desperate thrashes for oxygen.

The second drill can be done more smoothly, the way that woman did it in the video, but how do we judge success on the first one?

Thanks, guys! This is a great series.


wrote …

I was working with Rick Larsen from CF West Sacramento yesterday and balance and core stability are Crossfitters greatest weakness when it comes to putting them horizontal in the water. I noticed when doing a CFE swim wod that my face is in the water 1/2 to 2/3 of the time. So, yes when I was watching Rick work on his drills, I noticed that the drills were being worked on but the thought of breathing was forgotten and thus the thrashing ocurred. You need to remember to relax and to slow down the breathing and not be to panicked when it comes to the drills. I reminded Rick to not hold his breath and to make sure that he was exhaling when his head was in the water and inhaling when we rolled his body. I have seen to many times when someone will try to exhale and inhale when they turn their head. You will take in less oxygen that way.

Thomas: you sound like you are on the right track. Keep up the good work and don't get discouraged.

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