Maybe you were blowing up pretty hard last summer, but it’s been months since then Dragon Slayer. Do you still have what it takes? When you return to the dragon’s lair on your upcoming surf trip, will you even stand a chance? In the last installment, I delivered an intense surf-strength building callisthenic workout plan. Now I return with the next component of the program:

Reclaiming Aquatic Fitness

It cracks me up to see a surf-workout without any water element to it. Getting in the pool is going to be crucial for getting you back into surfing shape. What follows is an outline of what you should do 2-3 times a week. You can fit this workout in between your strength building days. It’s o.k. if you’re sore too. This will definitely help loosen you up.

Warm-up: Start each swim with a warm-up. I’d say about 500 yards to start with and see if you can’t work up to 1,000 by the time you’re ready to surf. No breaststroking either. Think about being comfortable, controlling your breathing, and using your energy to efficiently move in the water. Do flip turns to keep your momentum going.

Sprints: This is how you’re going to get your cardiovascular system back where it needs to be in order to excel after being absent from the line-up for so long. Depending on your pool, a 50 yard sprint is usually there and back. Do these with an all out effort. Regardless of your swimming background, these should be real killers. Start with 5 sprints in 5 minutes. Work up to at least 10 sprints in 10 minutes. If you’re up to it, get to where you’re able to do 20 50’s in 20 minutes. Work hard now and reap the rewards when you’re still paddling strong two hours into your first session back.

Special: Depending on your swimming background, there are a number of other exercises you can incorporate. Butterfly is a beautiful stroke and truly works wonders on developing core strength. If butterfly is hard for you, put the fins on and try it that way. Feel the burn. If you can’t hack the butterfly, try dolphin kicks on your back. Increase your breath capacity by doing laps underwater. You might also try a freestyle crawl with your head above water. Try and get an additional 500 yards in this set. It should be just as taxing as the sprints. Be creative, have fun, but most importantly push it hard. There’s going to be a lot more water moving in the ocean.

Your swim workout shouldn’t take more than an hour. We’re not trying to challenge Michael Phelps in the 400 IM or anything. We just want to give ourselves a little preparation for what’s to come. 2,000 yards with some sprints and some special work ought to suffice. Your pool sessions are a great way to break up the strength routine and keep things interesting, but stay focused. I’ll soon introduce the final component of the surf prep program.

Stay tuned for part III: Board Skills and Drills for the Landlocked Surfer

Posted by Caleb on Saturday, December 6th, 2008 in Surfing.

• -The Dragon Slayer’s Predicament Vol. 2: Getting Back Into Surfing Shape
• -International Surfing Day: June 20, 2008
• -Lots of Team Rider Changes
• -Office Booyz Comp: Giving Industry Hacks Chance To Shine
• -Create Your Own Skate Spot