Sea Swimming Guide
This will make you more used to and at home in the sea and improve your fitness along with most importantly your surfing
The Programme
Working out the mileage you swim in open water is not always easy or accuarate. So ask the lifegaurd the distance between each lifeguard tower - assuming the have them. Or measure the course yourself using your car speedo. Find a safe stretch of beach and measure out 100 m.
Warm up
Stretch and jog on the spot for 10m before you enter the water.
Day 1
Warmup:400mswim. 3x200m swim with 2min test in between each 200m. 3x100m with 1min 40sec rest between sets. Use a pull-kick technique (arms only the 1st 100m then legs only). 1x400m-swim 100m easy, then 100m fast, alternating until 400m has been completed.
Day 2
Warm up:400mswim. 5x100m-increase your stroke rate slightly for each 100m, then on the fourth 100m slow it down again and for the fifth increase it again. Rest 2min 15 sec between each 100m. 100m drills - three strokes left arm, three strokes right arm. Lift your head on the third stroke to breathe and see if your'e swimming straight. 400m swim, building up pace as you go 200m:swim down.
Day 3
Warm up: 10min easy swim. 400m altrenating easy/fast in roughly 100m strechtes. 200m swim. 8x100m swim unsing 90% effort with one min rest between each 100m. 10min: swim down
Day 4
Warm up:2 x 100m, 30 secs rest between each 100m. 3x200m - building up pace with 2min 30 secs rest in between each 200m. 3x 100m drills- three strokes left arm, three strokes right arm, then normal arm pulls, 1min 30 secs rest between sets. 6x 100m sets. One m 30secs rest, building up pace 1 to 3 and 5 to6 (as Day Two). 200m Swim down
Day 5
Warm up: 200m. 600m easy swim - three min rest between sets. 400m - 60% effort. 300m - 70% effort. 200m - 80% effort. 2 x 100m swim- one m rest, 90% effort. 200m swim down.
Day 6
Warm up: 4x 100m, 1 min rest between each 100m. 6x100m sets. Two min 30 secs rest between. Altrenate using just arm strokes and leg kicks each 100m. 4x100m sets. Two min rest between sets. 10min:swim down
Day 7
Swim nonstop for an hour. 3min rest after 30min. Take a day off then start prgramme again you can modify it to suit your improved fitness.
Beach running guide
Warm up: 10 min + 5 min stretch
Endurance run: This is at easy/moderate pace. At a distance/time of 20-30min Stop after 10min and strecth again.
Interval run : Consisting of short, fast bursts, lasting from 30secs - 2min. With recovery time up to 2x as long. Pace: Not flat out but fast.Time: A total of 10min of bursts plus 15-20min of recovery time.
Threshold run: This is fastest you can go without passing out or cramping up. In other words run just ar the treshold level of your heart rate(160 - 180bpm) Pace: Just below flat out. Time/distance: start with 10min of threshold runnnig in a session and increase gradually to 20.
Strength and speed run: Also called dune runnig or soft-sand running. To get the best of this you need a hundred yards of clean soft san or a 25m-gih sand dune. This session consists simply of sprinting flat out and then walking back to the start. but you'll need to be throughly warmed up before hand. Pace: Flat out. Time/distance: Each sprint last only 10-30secs repateat 12x.
Seven day plan.
Dayone: Endurance run, 20 min.
Daytwo: Interval running, eight lots of 60secs fats, with 2 min jog recovery time in between.
Daythree: Endurance run, 30min.
Dayfour: Threshold run, 10min easy, 10 min threshold 5 min easy.
Dayfive: Relax
Daysix: Speed and strenght - 10 lots of 20 second sprints, with wall back recobovery. Day seven: Endurance run, 40 min
