Swimmer Type You're a non-swimmer and have little or no confidence in the ocean, especially in the waves. When you go into the water it's usually just to wet your feet and cool off. You're a non-swimmer but can float and tread water for a couple of minutes in the pool. You haven't had much to do with the ocean, when you visit you stand in the water but don't venture past waist-depth. You can swim basic freestyle but it's weak with no great technique. You can't swim for long and your technique needs work. On a calm day at the beach you dive under small waves and swim out past waist-depth. You can swim freestyle but you get tired fairly quickly. You swim at the same speed and don't have the strength to swim faster. You venture out in the ocean through waves when the conditions suit you, but don't have the confidence or ability as the waves get bigger. You can swim pretty good freestyle and are working on your technique and fitness. You're developing your confidence in the ocean and can swim up to 1.5kms in a single session but you're stuffed after that. You're a semi-regular and confident swimmer both in the pool and ocean easy clocking up 2-3kms a session. You might not swim all year round but you've had a lifetime of swimming and ocean recreation. You're an established swimmer and have had pool squad training at some stage. You're a competent ocean swimmer and have been involved in other ocean activities such as surf life saving or surfing. You are or have been a competitive swimmer and/or triathlete. Your lifestyle involves a mix of recreation ocean activities and you consider yourself a waterman. Image Map
Workout Level A light workout to get you moving Set at a comfortable but challenging level Turning up the heat to really challenge your fitness Pushing the limits and cranking up the heart rate
Swimming Component Minimal swimming involved A mix of skill development and swimming Mainly swimming with In’s and Out’s Maximum swimming focused
CLASSES
CLINICS
COURSES
PRIVATE

ENERGY

  • What is ENERGY?This high-energy breathtaking ocean workout combines skill development with anaerobic interval sets focused around In’s and Out’s.

    Your fitness, confidence and skill level will dramatically increase as you wade, dolphin-dive and swim your way in and out of the wave zone over and over again.

  • A typical session
    1. Warm up – A decent jog and stretch before you hit the water.
    2. Get wet – A warm up swim to test the conditions and warm up those arms a bit more.
    3. Aerobic base – Next up is a swim along the back of the wave zone to get acclimatized and bank some km’s.
    4. Turn it up – This is what it’s all about! A range of exercises and targeted sets will get your heart rate pumping.
    5. Power sets – A mix of OceanFit original exercise combo’s that challenge your fitness and swimming strength with little time for catching your breath.
    6. Sonic finish – A super set to finish the session leaving you sitting on the sand with your head between your hands.
  • Session length60 minutes
  • Total swim distance1.5-2km
  • Minimum swimmer type5/8 – Developing
  • Workout levelHigh – Turning up the heat to really challenge your fitness
  • Swimming componentHigh – Mainly swimming with In’s and Out’s
  • What to bringSwimsuit, towel, water bottle, OceanFit swim cap, goggles
  • Supplied (to keep)OceanFit swim cap (first time participants only)
  • PriceENERGY classes have finished for the 2011/12 Summer season.

    If you’d like to know when next season’s classes are starting up, including new locations, please SUBSCRIBE for the newsletter below.

  • LocationsBondi Beach
  • Is this the right program for me?If you’re not sure if this is the right program for you, check out our ‘getting started‘ page to help guide you.
LOCATIONS: BONDI BEACH
LOCATIONS: WAVERLEY COLLEGE
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