Training Swim2Surf

 

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Training  Swim2Surf - by Giulia Tinelli

For a better Surf, Swim is a solution!

Hi, my name’s Giulia Tinelli from Genova, Italy.
I’m Swim Instructor , Lifeguard, but  Surfer!

In
Italy I surf in Recco, Varazze, Levanto, but there aren’t  always suitable conditions for surfing, so I train in the pool.

I'm studying with the Italian Federation and Swimming (http://www.federnuoto.it/ ) , Thanks to these studies and to coaches prepared, I can get a performance ideal for when you then go into the sea!

I thinks It’s important to have a good preparation when we are in the sea : waves, current, cold are crucial factor that can suddenly change and change your surf style.

Surfing Paddle Power

Set 1 low end chilled out swimming basic surfing fitness

Warm up;

300-400 m front crawl 6-8 minutes

Main set;

Swim 2x 800m front crawl swimming your breathing should be light; this distance is dependent on your swimming ability if it’s not that great you may want to consider just swimming for 7-8 minutes nonstop.

After each 800m take 2 minutes rest then repeat.

At the end of these swims swim down for 200-300m

Set 2 mid –high end aerobic fitness swimming endurance surfing fitness
                              

Warm up;

300-400m

Main set;

4×300 m front crawl at
a pace that generates heavy breathing, i.e. 70-85% of your MHR

After each 300m give yourself 60 seconds rest, then repeat it is important during this set to remember that breathing should be heavy, if you can hold a short conversation with somebody but on longer you know your there, again set size is dependent on swimming ability

Swim down

300/400m

Set 3 Anaerobic swim training super improvements in surf endurance fitness

Warm up;

300/400

Main set;

This is a bit more complicated, your aim is to push yourself over the high end aerobic training zone, this is a very grey area, it’s often hard to be totally exact on whether you’re in this zone or not unless you are experienced in swimming training types, but the ruff aim is to do shorter distances which will allow you to work at just under your MHR at about 90% effort.

Try Swimming 8x100m

Front crawl With an off time, 2.30 seconds as an example this is also your turn around time, you have 2 minutes and thirty seconds to swim 100m at this pace of 90% effort depending on your fitness you should aim to hold the same time for every 100m you swim.

If your 100m swim time is about 1.50 then try to do the same time for each 100m.

Swim down 300-400 easy front crawl.

Set 4 surf fitness swimming sprint training

Warm up;

300-400

Main set;

16x25m front crawl with 30 seconds rest after each 25m, for these one length sprint aim to hit your max swimming
speed!

Swim down should just be a light
400-500 swim.

Explosive Force:
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Photo: Spot Recco.

Swimming Pool  Different - Training:

Breath deep - panic control

exercise: roll like a wave's wipeout

                   swim underwater x 50 m

Swim:

Warm up:  300m crawl

Main Set:   2x 400m crawl with polbouy

                    2x400m crawl

Cool Down: 300m freestyle

 

Surfing Paddle Power

Monday

Wednesday

Friday

Low
End Aerobic set

 

Warm up:

400m in 8min

Main set:

2x800m crawl(light breath)

(2minutes rest each 800m)

Swim down:

300m

Anaerobic
set

 

Warm up:

400m

Main set:

8x100m in 2min (rest 30”)

Swim down:

300-400m easy crawl

Sprint
set

 

Warm up:

400m

Main set:

16x25m crawl spring with 30’’ rest each 25m

Swim down:

500m

Sprint
set

 

Warm up:

400m

Main set:

16x25m crawl spring with 30’’ rest each 25m

Swim down:

500m

Low
end aerobic set

 

Warm up:

400m crawl

Main set:

2x800m crawl(light breath)

(2minutes rest each 800m)

Swim down:

300m

Low
end aerobic set

 

Warm up:

400m in 8min

Main set:

2x800m crawl(light breath)

(2minutes rest each 800m)

Swim down:

300m

 

High
end aerobic set

 

Warm up:

300-400m

Main set:

4x300m crawl 60’’ rest each

Swim down:

300-400m

 

 

Tuesday

 

Thursday

Saturday

EN1:

 

Warm up:

300-400m crawl

Main set:

16x25crawl x10’’ rest

8x50crawl x 15’’rest

4x100m crawl x20’’ rest

2x200m crawl x 30’’ rest

1x400m

EN2:

 

Warm up:

300-400m crawl

Main set:

4x300m crawl x 30’’ rest

1x1000m crawl

20x50m crawl

EN3:

 

Warm up:

300-400m crawl

Main set:

4x400m x 30’’ rest

2x800m  x60’’ rest

20x100m x20’’ rest

 

This is an example of training, you can decide which practice follow and try to do the best.

I wanna say thanks to all the Staff of Piscine d ‘Albaro and the Coach Filippo Tassara , who are supporting me in this period.

View more at: http://www.piscinedialbaro.com/   Come and training with us!

Last training in Italy: Varazze-Sunrise
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Photo : Marta Botter
Rider: Giulia Tinelli
Spot: Varazze, Italy


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