![]() ![]() After each 25m take 30 seconds rest and after each 12 x 25 metre set take several minutes rest to recover.Įach week reduce the number of breaths you take per stroke: start off at one breath every four strokes and increase it by one stroke each week until you get to eight. ![]() To really improve your breath, start a weekly programme consisting of two sets of 12 x 25 metres front crawl, which should initially be swum at a steady pace that you are comfortable with. Finish the set with four 25 metre sets front crawl, breathing once mid-length.Take 60 seconds rest after the last 100 metres. Swim two 100 metre sets front crawl, breathing every five strokes with 60 seconds rest after each 100 metres. ![]() Take 60 seconds rest after the last 50 metres. Swim four 50 metre sets front crawl, breathing every four strokes with 30 seconds rest after each 50 metres.Warm up with at least a steady ten-minute swim.Or in your case, help make the inevitable hold down less daunting. Hypoxic (low oxygen) training was developed some years ago and can significantly help swimmers to maintain a smooth stroke when the pressure is on over a set racing distance. And with the big autumn and winter swells a few months away, now is the time to start. Specialised training in a pool can help you prepare for this unavoidable situation and is known as hypoxic (low oxygen) swimming training. This will enable you to take on increased levels of oxygen and give you valuable extra seconds under water. Many surfers say they try to relax during a long hold-down, which is what we should all do in an ideal world, but actually putting this technique into practice can be easier said than done.Ī more practical solution is to increase your lung capacity. Over the years there have been many suggestions on how to deal with a major hold-down or wipeout, but the fact is there really is no perfect way to train for it. This will use up what oxygen you have left in your body even faster, causing you to panic even more. Inevitably in this situation your movements become faster and more desperate the longer you are under. We’ve all been there, that hold-down after getting nailed by a wave and rolled round like a rag doll, that feeling that you’re not coming up and fast running out of air. ![]()
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