CrossFit GMA

CrossFit and Fitness Facility located in the Pembroke Pines Area.

5/26/17 SWIM

50 yd= 2 laps

100 yd= 4 laps

200 yd= 8 laps

300 yd= 12 laps

400 yd = 16 laps


1 x 300 yd warm up

4 x 50 yd ( 25 yd fast/ 25 yd slow) rest 15 sec. between each 50 yd.

50 yd easy swim

Main set (rest 20 sec between rounds)

1 x 50 breathing every 3 strokes

1 x 100 breathing every 5 strokes

1 x 200 breathing every 7 strokes

1 x 200 breathing every 7 strokes

1 x 100 breathing every 5 strokes

1 x 50 breathing every 3 strokes


1 x 100 easy swim


total: 1,200 yds

CrossFit Journal: The Performance-Based Lifestyle Resource