Hello everyone.
I just finished watching the Billabong Rio Pro and noticed that the Jet Ski Assist was quite useful.
Then I got to thinking – wouldn’t it be nice?
Since a majority of us are not pro surfers, how do we get to enjoy dumping beach break waves?
In this video I break down one of two keys to enjoying a beach break session
and provide you with a workout that you can try on your own to improve your surfing fitness.
It’s probably not a surprise that one of the keys to enjoying a beach break session is to actually be in great paddling shape.
I didn’t say that it was a complicated problem.
But if you really think about it, it makes perfect sense.
The faster you can recover from a tough paddle, the more waves you’ll be able to ride,
and the more fun you’ll have on each wave.
I’m going to share with you one of the XSWIM surf workout sets that you can do on your own to improve your surfing fitness.
What makes the XSWIM surf workouts so beneficial is that they replicate the various conditions surfers come across,
from beach breaks to barreling point breaks to outer reef paddle outs to quick lunchtime sessions.
Because there are a number of different scenarios that we can come across in our surfing lives,
there are a number of different types of workouts in the program to train for all that variety.
Here’s a look inside one of the XSWIM Surf Workouts.
This one is titled OB San Francisco Paddle Out, and it is designed to replicate the constant paddling and duckdiving you have to do
when you surf Ocean Beach San Francisco.
As anyone who has surfed there on big days knows,
the paddle out there is one of the toughest in the world.
I’m actually just going to share one piece of the workout for you to try out on your own.
It is the Endurance XSET and as I said it replicates paddling and holding your board in the duck dive position.
Be sure to warm up and warm down after this set.
The set is 4 rounds of the following:
One 100, alternating every 25 between freestyle and head up freestyle.
At each 25, in other words at each lap, pull yourself out and immediately go into a 10 second one leg plank with your breath held for
the 10 seconds.
Alternate your legs at each 25.
The 100 should be done very quickly, at 80%,
which means you should swim at a pace that is as fast as you can hold for 10x100s.
0:05 rest after this 100.
Immediately go into 2 100s freestyle.
It says here you should do this on an interval T+5.
What that means is threshold pace plus 5 seconds.
If you do not know your threshold pace, swim as fast as you can on the first one, time it,
then add 0:05 seconds.
Use that as your interval for the remainder of the set.
A threshold pace is properly set during the Interval week in the XSWIM program.
This is not the way that you would typically set it,
though will work for this swim set.
When you have completed the 2 100s freestyle on T+5 interval, immediately repeat the set.
No additional rest is stated, so don’t stop and rest.
Immediately repeat the set until you have gone through it 4 times.
Good luck and let me know how you did.
On the next post, we’ll talk about the second key to enjoying a beach break session –
contact me if you can guess what that is.
Take care, if you found this video helpful, please feel free to share it,
check out xswimforsurfers.com and I’ll see you in the water.