Boost Your Bodysurfing Speed: An 8-Week Swim Training Program

Bodysurfing is all about harnessing the power of the ocean to ride the waves. One of the key factors that can significantly enhance your bodysurfing experience is speed. The faster you can swim, the easier it is to catch waves and the longer you can ride them. In this blog post, we'll provide an 8-week swim training program designed to increase your kick speed and endurance for bodysurfing.

Understanding the Importance of Kick Speed and Endurance

In bodysurfing, your legs and fins are your primary source of propulsion. The faster and more efficiently you can kick, the better you'll be able to catch and ride waves. Moreover, endurance is crucial for maintaining your speed over longer periods, allowing you to catch more waves during a session. This 8-week program is designed to improve your kick speed, strength, and endurance, all of which are crucial for bodysurfing.

Safety and Fitness in the Water

Water safety is paramount in any water sport, and bodysurfing is no exception. A strong kick and good overall fitness level can make a significant difference in your safety in the water. Being able to swim quickly and efficiently can help you avoid dangerous situations, such as getting caught in a rip current or being held under by a large wave. Furthermore, a strong kick can help you stay on a wave for longer, even when it starts to fade off in power. This not only enhances your bodysurfing experience but also ensures you can safely navigate the ocean.

The 8-Week Swim Training Program

This program involves two swim sessions per week over eight weeks. Each session is designed to last between 30-45 minutes and includes a warm-up, kick drills, interval training, and a cool-down. Here's a breakdown of the program:

Weeks 1-2: Building a Foundation

Session 1 & 2:

• Warm-Up: 5 minutes of gentle swimming
• Kick Drills: 10 minutes of flutter kicks
• Interval Training: 10 x 25 meters with 30 seconds rest in between
• Endurance Swim: 10 minutes of steady, moderate-intensity swimming
• Cool Down: 5 minutes of gentle swimming or stretching

Weeks 3-4: Increasing Intensity

Session 1 & 2:

• Warm-Up: 5 minutes of gentle swimming
• Kick Drills: 10 minutes of flutter kicks and dolphin kicks
• Interval Training: 10 x 50 meters with 30 seconds rest in between
• Endurance Swim: 15 minutes of steady, moderate-intensity swimming
• Cool Down: 5 minutes of gentle swimming or stretching

Weeks 5-6: Building Speed

Session 1 & 2:

• Warm-Up: 5 minutes of gentle swimming
• Kick Drills: 10 minutes of flutter kicks, dolphin kicks, and side kicks
• Interval Training: 10 x 75 meters with 30 seconds rest in between
• Endurance Swim: 15 minutes of steady, moderate-intensity swimming
• Cool Down: 5 minutes of gentle swimming or stretching

Weeks 7-8: Peak Performance

Session 1 & 2:

• Warm-Up: 5 minutes of gentle swimming
• Kick Drills: 10 minutes of flutter kicks, dolphin kicks, and side kicks
• Interval Training: 10 x 100 meters with 30 seconds rest in between
• Endurance Swim: 15 minutes of steady, moderate-intensity swimming
• Cool Down: 5 minutes of gentle swimming or stretching

The Wrap Up

This 8-week swim training program is designed to help you increase your kick speed and endurance for bodysurfing. Remember, consistency is key. Stick with the program, and you'll see improvements in your speed, strength, and endurance.

Moreover, this program is a great way to keep up your fitness during flat spells of surf. By maintaining your fitness in the pool, you'll be ready to hit the waves as soon as they come. With a stronger kick, you'll be able to stay on the wave much longer, enhancing your bodysurfing experience and ensuring your safety in the water. Happy bodysurfing!