Wind, swell and waves

In this lesson, we’re learning about waves. There’s a lot to them, and the more you understand how they’re made up and how they organise…

Single arm freestyle

In this lesson you will learn the single arm freestyle drill to assist you in developing your swimming technique for ocean swimming. Learning outcomes Perform…

3X3X6

In this lesson you will learn the 3X3X6 drill to assist you in developing your swimming technique for ocean swimming. Learning outcomes Perform the 3X3X6…

Front Scull

In this lesson you will learn the Front Scull drill to assist in developing your freestyle stroke for ocean swimming. Learning outcomes Perform the front…

In the water preparation

Before entering the ocean for a recreational or event swim it’s important you take the time to assess and acclimatise to the conditions. In this…

On the beach preparation

Before entering the ocean for a recreational or event swim it’s important you take the time to assess the conditions and ensure you’re personally prepared.…

Pool Training – Week 2

How’d you go with the time trial last week? It can be a bit of a shock to the system, but setting fitness benchmarks early…

Training Overview – Week 2

We’re into week two already – bet that came around faster than you thought! Not to worry though, you should be all ready to get…

Side hover (knees & toes)

In this lesson you will learn how to perform the side hover (knees and toes) core exercise as part of a core strength workout. Learning…

Core workout #1

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

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