The author, Tim Morrison, posts a few workouts that resemble CrossFit’s high intensity WODs.  All you need is a 25-yd pool, a passable technique of freestyle, breast stroke (or side stroke), backstroke, and perhaps butterfly, and a kickboard, fins, paddles, or buoy. Unless otherwise specified, in the workouts described below, “pull” means using the arms only, with paddles on the hands and a buoy between the legs; “kick” means using the legs only, with the arms on a kickboard; and “swim” means using the full-body stroke. Calisthenics are done on the pool deck.

Here are some sample WODs from his article:

Warm Up:
3 rds: 150 meters swim, 100 meters kick, 100 meters pull (each faster than the last)

WOD:
8 rounds for time:
15 squat jumps
25 meters swim underwater from dive
30-second vertical kick with hands out of water (“eggbeaters”)
25 meters sprint kick

WOD:
10 lengths swim
1 length underwater (use fins if needed)
9 lengths swim
1 length underwater
8 lengths swim
1 length underwater
7 lengths swim
1 length underwater
etc., down to 1 of each

WOD:
Continuous. Decreasing numbers are moderate swim; 50s are timed sprints.
Keep 50-meter times as close as possible to the first one.
400-50-350-50-300-50-250-50-200-50-150-50-100-50-50-50

There are plenty more where those came from. Just make sure you RECORD your times!

WOD 10.21.09

In teams of 2, complete:
AMRAP 15
10 Box Jumps
10 Burpees

While one partner completes the round, the other is doing continuous sit ups. Should the partner stop performing situps, the other must stop as well. Count each round of jumps/burpees.

Post rounds to comments.