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smash your 400m pool test and surf lifesaving training

NDM Sports & Personal Training

Coach
Nick Moffatt

Specifically designed for newly training surf coaches enrolling on their surf lifesaving course and assessment. This will also be useful for those re-qualifying who aren't practicing surf lifesaving or pool swimming regularly. Get ready to not only easily complete your 400m pool test in under 8 minutes, but be prepared to get fast and fit and smash your last PB; take upto 1 minute off your swim time for those relatively untrained. If you aren't a swimmer, this is a must. If you aren't surfing as regularly as you'd like or used to, this could make a key difference to your aerobic fitness as well as your sprint power. Swimming and surfing are very different in terms of the paddling kinematics and muscular work. This training is to be used alongside surf lifesaving practice and preparation. Go into your surf lifesaving course confident and relaxed, able to enjoy it and focus on the learnings.

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Shoulder pre-hab
Keep your shoulders happy - massively reduce the risk of overuse injury during an increase of training, and on your course. Details of paddling and swimming muscles requiring stretching and working included, and a list of key exercises with some technical points
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12 unique progressive pool sessions
Enjoy designed pool training specific to you smashing your surf lifesaving pool 400m timed swim test. Requiring just 20-30mins pool time per main set each session, enjoy the most efficient structure possible for maximum benefit and increased fitness and speed. If untrained, enjoy aiming to take 1 minute off your current time (15s /100m)
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Strength sessions
One programmed gym session and one programmed home bodyweight work , weekly. See results from consistently repeating this combination of exercises targeting both robustness and performance when it comes to the demands of surf lifesaving training and assessment.
Features
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Programming 4 days per week
2 sessions/week of strength, conditioning, and skill training that’s accessible and challenging. 2 pool swims/week; 12 unique progressive sessions.
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Delivered through TrainHeroic
Sweating over a lifeless PDF is so last year. Your coaches and team know you better, and keep you going longer, all through an app.
Equipment
Required
swimming pool access
Recommended
Barbell // Kettlebell // Dumbbells // Pull up bar // Cable machine or band // Light resistance band
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Sample Week
Week 1 of 6-week program
Sunday
Week 1 Day 1

A

Swimming

4 x 100 @ 2:00

Monday
Week 1 Day 2

A

Shoulder Pre-Hab

1 x 12

Tuesday
Week 1 Day 3

A1

Deadlift

3 x 8

A2

Single Arm KB Press

3 x 5

B1

Split Squat

3 x 8

B2

1-Arm DB Row

3 x 8

C

Pull-Up

3 x 3

D1

Sandbag Carry

2 x 25

D2

Rope Pull

2 x 25

E

Cable Rotations

2 x 8

F

3-point plank

4 x 0:20

Wednesday
Week 1 Day 4

A

Swimming

8 x 50

Thursday
Week 1 Day 5
Friday
Week 1 Day 6

A

Shoulder Pre-Hab

1 x 12

Saturday
Week 2 Day 0

A

Bird Dog

1 x 5

B1

Squat Jump

4 x 5

B2

Push-Up

5 x 5

C

Walking Lunges

1 x 20

D

Skipping with Recovery

3 x 1:00

E

Sprint

5 x 60

F1

Side Plank Rotation

2 x 8

F2

SB Deadbugs

2 x 8

Coach
coach-avatar Nick Moffatt

S&C coach, erstwhile surf coach, swim coach, NVBLQ holder, current Surf coach rescue award holder. Realising he was on for around 7'20, Nick trained once/week for 10 weeks in the pool and attained 6'25" on test day. While Nick doesn't swim or surf regularly, he has previously coached at Millfield school, at Cheltenham college, and has worked in the gym with many amateur athletes 18-40.

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Smash your 400m pool time

Get in the fittest shape possible going into your surf lifesaving training and assessment. High quality complimentary training to your surfing/surf lifesaving specific sessions.

Get smash your 400m pool test and surf lifesaving training
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smash your 400m pool test and surf lifesaving training