VIDEO LESSONS

Strength & Fitness

Static stretching

In this lesson you’ll learn a simple static stretching routine you can perform after your warm up or on completion of your ocean swimming training.

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Crunch

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

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Oblique crunch

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

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Reverse crunch

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

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Bicycle crunch

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

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Leg drop

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

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Leg extensions

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

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Side hover rotation

In this lesson you will learn how to perform the side hover rotation core exercise as part of a core strength workout for ocean swimmin.

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Arm and leg raises

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

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Core workout #1

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

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Core workout #2

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

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READ MORE LESSONS

4 steps to better body surfing

There are four steps that need to come together in order to body surf effectively, master these and you’ll take your body surfing to the next level.

Swimmers shoulder: The complete guide

Swimmers shoulder is a common swimming injury, so it’s important to know what causes it, what to look out for, how to treat it and most importantly, how to prevent it.

Are you drinking enough water?

Around 70% of your body and 85% of your brain is made of water, so it’s pretty important you keep it hydrated, but how much do you actually need?