With two 2 hour bodyboard coaching sessions per day and in some cases a sunset free surf too, we’re often asked what is the best way to prepare physically for a bodyboarding holiday.
Of course, there is no better prep than actually going bodyboarding, but for those that have a busy schedule or live a long way from the coast, we suggest following this 5-week swimming program prior to your next bodyboard holiday.
We’ve devised this well-rounded swimming program with bodyboarding in mind. In additional to improving one’s overall water fitness and confidence, the program focuses on paddling with fins, arm paddling efficiency, duck diving, improving one’s aerobic stamina, and improving one’s ability to comfortably breathe under water for longer. The program consists of 2 sessions per week that gradually increase in intensity. If at any stage the sessions are too intense or not intense enough, you can always reduce or increase the distance of each exercise by 25%, respectively.
Top tips to get the most from this swim program
- Invest in some good goggles. Leaky googles will spoil your experience.
- Stretch for 10 minutes before and after each session.
- Eat a banana 30mins – 1hr before your session for energy and to ward off cramps.
- Print off each session and have by poolside in a plastic wallet.
- Have a bottle of water and/or energy drink at the poolside to rehydrate during rest periods.
Glossary of terms
| Term | Meaning | Equipment | Technique |
| FC | Front Crawl | None | |
| BS | Breast Stroke | None | |
| POF | Paddling Outback with Fins | Fins & Board or Float | See image 1 |
| PWF | Paddling for a Wave with Fins | Fins & Board or Float | See image 2 |
| PA | Paddling with Arms | Fins & Board or Float | See image 3 |
| DD | Duck dive | Fins & Board | Follow link to see how |
| UW | Underwater | n/a | n/a |
| A1 | Basic aerobic work. Light / Moderate exertion | n/a | n/a |
| A2 | Aerobic work. Moderate exertion | n/a | n/a |
| SPEED | Threshhold. Max exertion | n/a | n/a |
| 30 sec | Rest interval between each rep | n/a | n/a |
Week 1, Sessions 1 & 2, (45 mins each session)
| Distance (m) | Reps | Stroke | Rest | Intensity | Description | Sub Total (m) |
| 200 | 1 | FC | n/a | A1 | Warm up. Swim Easy. | 200 |
| 25 | 6 | UW | 30s | A1 | Kick underwater water as far as you can. Swim remainder of length FC. | 150 |
| 150 | 1 | PWF | 30s | A2 | Keeping fins under the water | 150 |
| 150 | 1 | POF | 30s | A2 | Keeping fins under the water | 150 |
| 50 | 1 | DD | 30s | n/a | Paddle 5m, try duck dive, repeat. | 50 |
| 50 | 3 | FC | 20s | A1 | Swim easy. Work on technique from first stroke | 150 |
| 150 | 1 | Warm Down. Choice of stroke | 150 | |||
| TOTAL | 1000 |
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Week 2, Sessions 1 & 2, (45mins each session)
| Distance (m) | Reps | Stroke | Rest | Intensity | Description | Sub Total (m) |
| 100 | 4 | Mixed | 20s | A1 | 50m FC / 15m UW / 35m BS | 400 |
| 25 | 6 | FC | 30s | SPEED | 10m Max effort / 15m easy | 150 |
| 100 | 1 | PWF | 20s | A1 | Keeping fins under the water | 100 |
| 100 | 1 | POF | 20s | A1 | Keeping fins under the water | 100 |
| 100 | 1 | PA | 20s | A1 | Keeping board stable. Body upright | 100 |
| 50 | 1 | DD | 30s | n/a | Paddle 5m, try duck dive, repeat. | 50 |
| 100 | 2 | FC / BS | 20s | A1 | Alternate each length FC / BS | 200 |
| TOTAL | 1100 |
Week 3, Sessions 1 & 2, (45mins each session)
| Distance (m) | Reps | Stroke | Rest | Intensity | Description | Sub Total (m) |
| 400 | 1 | FC / BS | n/a | A1 | 75m FC / 25m BS | 400 |
| 25 | 2 | PA | 30s | SPEED | Max effort | 50 |
| 25 | 2 | POF | 30s | SPEED | Max effort | 50 |
| 25 | 2 | PWF | 30s | SPEED | Max effort | 50 |
| 150 | 2 | FC | 30s | A1 | Include 30m underwater in each 150m | 300 |
| 50 | 1 | DD | 30s | n/a | Paddle 5m, try duck dive, repeat. | 50 |
| 150 | 2 | FC / BS | 20s | A1 | Alternate each length FC / BS | 300 |
| TOTAL | 1200 |
Week 4, Sessions 1 & 2 (60 mins each session)
| Distance (m) | Reps | Stroke | Rest | Intensity | Description | Sub Total (m) |
| 100 | 5 | Mixed | 20s | A1 | 50m FC / 15m UW / 35m BS | 500 |
| 50 | 4 | FC | 30s | SPEED | 15m Max effort / 35m easy | 200 |
| 100 | 1 | PWF | 20s | A2 | Keeping fins under the water | 100 |
| 100 | 1 | POF | 20s | A2 | Keeping fins under the water | 100 |
| 100 | 1 | PA | 20s | A2 | Keeping board stable. Body upright | 100 |
| 50 | 1 | DD | 30s | n/a | Paddle 5m, try duck dive, repeat. | 50 |
| 100 | 4 | FC / BS | 30s | A1 | Alternate each length FC / BS | 400 |
| TOTAL | 1450 |
Week 5, Sessions 1 & 2 (60 mins each session)
| Distance (m) | Reps | Stroke | Rest | Intensity | Description | Sub Total (m) |
| 500 | 1 | FC / BS | 20s | A1 | 75m FC / 25m BS | 500 |
| 25 | 8 | FC | 30s | SPEED | Build each 25m from 70% to 100% effort | 200 |
| 150 | 1 | PA | 20s | A2 | Keeping fins under the water | 150 |
| 150 | 1 | POF | 20s | A2 | Keeping fins under the water | 150 |
| 150 | 1 | PWF | 20s | A2 | Keeping board stable. Body upright | 150 |
| 50 | 1 | DD | 30s | n/a | Paddle 5m, try duck dive, repeat. | 50 |
| 150 | 2 | FC / BS | 30s | A1 | 75m FC / 25m UW / 50m BS | 300 |
| TOTAL | 1500 |