Preparation for a Bodyboard Holiday

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Preparation For A Bodyboard Holiday

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

 

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

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