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SWIM TRAINING 'As seen in SurfGirl Magazine'

Updated: Apr 29, 2020

In an endeavor to be as fit as we can to surf, we ask the experts about the benefits of their sport. In this issue we talk to swimming instructor Kate Sparks, and ask her about the benefits of swimming for surfing.

wild swimming in the atlantiic

We spend 85% of our time paddling whilst surfing, this is what fatigues surfers the most. A strong paddle can get you out of trouble in a rip and also to outer reef breaks far from shore, with enough energy in reserve to have an explosive session and make it back to the beach again.


Swim training is also your weapon against fear once you’re back on your board, as when you take off on a wave confidence is key. If you fully back yourself that the wave you go for is going to be yours, it most likely will be. Being a strong swimmer helps to crush those doubts, as you know that you are physically capable of swimming back to shore and taking care of yourself.


I’ve created a mini training programme that’s designed for the pool, but elements could be taken into the sea, lake or any body of water suitable for swimming.


Training Programme

Warm up with 5-10 lengths of mainly front crawl, as this is the stroke most like paddling a surfboard - strengthening the back, shoulders and triceps. You can also include backstroke to counter the muscles used in front crawl and butterfly to push yourself! Try to only use breaststroke as a treat if you are tired, as this stroke is least similar to paddling.


Try each of the exercises below for 1-4 lengths, depending on your swim fitness level, focusing on technique and keeping a steady pace. Break up the drills with 1-4 lengths of solid front crawl focusing on power and speed to give your session the combination of slow and fast exercise (interval training). We naturally do interval training when surfing, with bursts of dynamic movement when catching a wave coupled with periods of gentle movement around the line up between sets. This will increase your lactic acid tolerance, allowing you in time to work harder for longer resulting in a higher level of aerobic fitness.

Swimming with hand paddles

Hand Paddles

Using hand paddles increases the resistance of your arm pull and allows you to develop increased upper body strength and makes you think about your technique. The extra surface area of the paddle highlights any crooked arm pulls.



Ankle Swimming Elastic

Using ankle elastic restricts your feet and causes your lower body to sink into the water, causing a drag. This extra weight makes you work harder to pull yourself through the water, engaging your arms, chest and your core muscles, which are heavily relied on in surfing. This exercise will make paddling your board afterwards feel like a dream, as the exercise is very challenging.


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