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.

Watch this video in the CrossFit Journal.