Why Swimming Workouts for Surf Fitness Are Essential

Aloha, fellow surfer! 

Whether you’re a seasoned surfer or just beginning your journey on the waves, one thing is undeniable: being in top physical shape is key to making the most of your time in the water. 

Surfing demands a unique combination of strength, endurance, and agility, from paddling out to the lineup and duck-diving through waves to popping up on your board.

While time spent surfing is irreplaceable, adding swimming workouts to your routine can significantly enhance your surf fitness.

This guide will dive into why swimming is the ultimate cross-training tool for surfers and provide you with actionable workouts to help you ride stronger and longer. Let’s get started!

Why Swimming is Ideal for Surf Fitness

Enhanced Paddling Power

Swimming and paddling share many similarities, as both require strong strokes and efficient movement through water.

Freestyle swimming engages the shoulders, lats, and triceps—the primary muscles used during paddling. 

Regular swim sessions can significantly enhance your paddling endurance and power, ensuring you can paddle out to the lineup faster and with less fatigue.

Increased Cardiovascular Endurance

Surfing is not just a strength game; it’s an endurance sport.

Long sessions in the water, constant paddling, and managing wipeouts require a robust cardiovascular system. 

Swimming is one of the best forms of cardio because it’s low-impact and works both your upper and lower body.

Over time, swimming improves your ability to sustain energy over long surf sessions.

Improved Breath Control

Managing your breath is essential in surfing, especially during hold-downs after a wipeout or while duck-diving under waves.

Swimming trains your respiratory system, helping you take in and utilize oxygen more efficiently. 

Specific swimming drills, such as hypoxic breathing, mimic the challenges surfers face and build confidence in your ability to handle underwater situations.

Boosted Ocean Confidence

The more comfortable you are in water, the better surfer you’ll become. Swimming enhances your comfort and skill in aquatic environments, allowing you to move through currents, waves, and turbulent waters with ease. 

This confidence translates directly to better performance on your surfboard.

Key Muscle Groups for Surfing Fitness

Targeted Muscle Groups

Swimming works the same muscle groups that are critical for surfing

Cardiovascular Benefits

Surfing requires bursts of intense effort, like paddling for waves, followed by periods of rest. Swimming’s combination of steady-state endurance and interval training mirrors this rhythm, preparing your heart and lungs for the demands of surfing.

Breath Control

Swimming incorporates controlled breathing as part of every stroke. Drills that limit breathing intervals (e.g., every 5-7 strokes) teach you to manage your oxygen intake and remain calm under stress, a skill that’s invaluable in the surf zone.

Ocean Adaptability

Swimming in variable conditions—like choppy or open water—helps you build resilience and adaptability. This kind of training translates to better navigation through waves and currents.

Pool-Based Surf Workouts

Warm-Up (10 Minutes)

Start with a gentle warm-up to prepare your muscles and get your heart rate up:

• 400m Freestyle Swim: Maintain a relaxed pace. Focus on long, smooth strokes to warm up your arms, shoulders, and core.
• Dynamic Stretching: Perform arm circles, shoulder rolls, and leg swings to loosen up. Add in torso twists and leg kicks to ensure your entire body is limbered up and ready for the workout.

Technique Drills (15 Minutes)

Improving your swimming technique ensures efficient strokes and better paddling mechanics:

• Catch-Up Drill: Swim freestyle, pausing briefly with one arm extended forward until the other hand catches up. This promotes a full stroke extension, enhancing paddling reach. Concentrate on keeping your body streamlined to reduce drag in the water.
• Fingertip Drag Drill: Drag your fingertips along the water surface during recovery to encourage a high elbow and improve stroke efficiency. Focus on smooth, controlled movements to develop better swimming posture and reduce shoulder strain.
• Kicking Drill: Use a kickboard and perform flutter kicks to strengthen your legs, which are critical for pop-ups and stability on the board.

Interval Training (20 Minutes)

Mimic the stop-and-go nature of surfing with interval sets:

• 8 x 50m Sprints: Swim 50 meters at maximum effort, followed by 30 seconds of rest. This builds explosive power for quick paddling bursts. Keep track of your times to monitor improvement.
• 4 x 100m Moderate Pace: Swim 100 meters at a steady pace with 20 seconds rest between sets. This enhances endurance for prolonged paddling. Use a consistent breathing rhythm to stay relaxed and efficient.
• Pyramid Set: Swim 25m, 50m, 75m, 100m, and back down with 15 seconds rest between each. This simulates varying wave sets and helps you adapt to changing effort levels.

Breath Control Drills (10 Minutes)

Train your respiratory system with specific breath control exercises:

• Underwater Swims: Swim 25 meters underwater, focusing on calm and controlled breathing before and after. Always ensure safety by practicing with a partner or under supervision. Gradually extend your underwater distance as your confidence builds.
• Hypoxic Breathing Drill: Swim freestyle while breathing every 3, 5, or 7 strokes. Gradually increase the intervals to challenge your breath control. Pair this with a steady stroke pace to maintain composure under pressure.

Cool-Down (5 Minutes)

Wrap up your workout with a gentle cool-down to aid recovery:

• 200m Easy Swim: Choose a stroke you enjoy at a leisurely pace to relax your muscles. Incorporate backstroke or breaststroke for variety.
• Static Stretching: Focus on the shoulders, back, and legs to improve flexibility and reduce muscle soreness. Include stretches like arm crossovers, seated forward folds, and quad stretches to target key areas.

Open Water Swimming for Surf Training

Simulating Surf Conditions

Open water swimming adds an element of unpredictability, simulating the challenges surfers face in the ocean. Practicing in waves, currents, and varying temperatures builds resilience and strengthens your ability to adapt to real surf conditions. Unlike pool swimming, open water introduces variables like tides and chop, which demand extra focus and stamina.

Entry and Exit Practice

Mastering your entry and exit techniques can save energy and time during surf sessions. Practice sprinting into the water and duck-diving under small waves to replicate real scenarios. This also helps you develop awareness of how your body moves through surf zones, making you more efficient during actual surf sessions.

Sample Open Water Drills

• Long-Distance Swim: Cover 500-1,000 meters to build stamina for long paddling stretches. Maintain a consistent pace and focus on bilateral breathing to prepare for unpredictable wave patterns.
• Wave Navigation: Practice swimming parallel to the shore, navigating through breaking waves and currents. This improves your ability to maintain direction and speed in challenging conditions.
• Sprint Intervals: Swim short bursts of 20-30 meters at maximum effort, mimicking paddling for waves. Rest briefly between intervals to recover while staying aware of your surroundings.

Strength Training to Enhance Your Surfing Fitness

Dry Land Exercises

Complement your swim workouts with land-based exercises to target key areas:

• Push-Ups: Build upper body strength for paddling. Vary your hand placement (wide, standard, and close-grip) to engage different muscle groups.
• Planks and Russian Twists: Improve core stability and balance. Add dynamic planks with shoulder taps or leg lifts to further challenge your stability.
• Squats and Lunges: Strengthen your legs for pop-ups and maneuvers. Incorporate jump squats or walking lunges with weights to mimic explosive movements.

Yoga for Flexibility and Balance

Yoga improves flexibility, balance, and mental focus, all of which are crucial for surfers. Key poses include:

• Downward Dog: Stretches the shoulders, hamstrings, and calves.
• Warrior II: Builds lower body strength and balance.
• Tree Pose: Enhances single-leg stability and focus.
• Seated Twist: Increases spinal mobility and relieves tension.

Cross-Training

Incorporate other forms of cardio to further enhance your endurance and agility:

• Running: Improves overall cardiovascular fitness and leg strength.
• Rowing: Mimics paddling movements, providing a great upper body and cardio workout.
• Cycling: Builds lower body strength and improves stamina while being gentle on the joints.

Sample Weekly Surf Fitness Plan

Here’s a balanced weekly schedule combining swimming, surfing, and dryland training:

By combining these elements into your weekly routine, you’ll see significant improvements in your surfing performance, stamina, and overall fitness. Stay consistent, challenge yourself, and enjoy the process—the waves are waiting for you! 

Surf, Train, Sleep, Repeat!

Swimming is one of the best ways to boost your surf fitness. Whether you’re a beginner building water confidence or an experienced surfer improving performance, swimming offers benefits that directly enhance your wave-riding skills. By incorporating targeted workouts, refining your technique, and practicing open water drills, you’ll gain the strength, endurance, and agility needed to tackle any surf condition.

Over time, your paddling power will improve, helping you reach the lineup faster and conserve energy for more waves. Your endurance will increase, keeping you in the water longer, while breath control and ocean adaptability will help you stay calm during wipeouts and challenging conditions.

Swimming doesn’t just make you a better surfer; it deepens your connection with the water. Beyond physical benefits, there’s a mental clarity and joy that comes from gliding through the water, whether in a pool or the ocean.

So grab your goggles, embrace the rhythm of the water, and get ready to ride the waves stronger and longer. The ocean awaits—make every wave count!