Shallow surface dive

2 minutesAndre Slade

In this lesson you will learn when to perform a shallow surface dive and why it's the most efficient way to navigate small broken waves.

Core exercise: Leg drop

2 minutesAndre Slade

In this lesson you will learn how to perform the leg drop core exercise as part of a core strength workout for ocean swimming.

Core workout #4

4 minutesAndre Slade Standard

Strengthen and stabilise your core for ocean swimming with this intermediate-level core workout choreographed to music by Emily Gillies.

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