segunda-feira, 27 de julho de 2015

Sand And Salt Workouts BY WOWSA





Courtesy ofWOWSA,Huntington Beach, California.

Many athletes and those who wish to get in good physical shape swear by CrossFit or the intense workouts given by their own personal trainers.

Others use expensive fitness equipment or visit plush gyms to push their bodies to the max, but a wide sandy beach offers a viable alternative.

A wide coastline with plenty of sand offers the opportunity to do intense workouts for free. If you need inspiration for physical exertion, just check out the typical workouts of competitive lifeguards. "Sand and salt workouts are intense, depending on what exercise you do and how intensely you do them," says Bruckner Chase of Ocean City Swim Club.

Below are just a few examples of sand and salt workouts:

Stamina Training
* Go for a run in the soft sand, picking up the pace between lifeguard stations
* Repeatedly do ins and outs: run hard in the soft sand for 200m followed by a 200m swim and dolphining through the shallow water
* Bodysurf in's and out's: swim out to the shorebreak, catch a wave, bodysurf into shore, run up to the lifeguard station, turn around, head to the shorebreak and repeat
* 5 km ocean swim, kayak, paddle or stand-up paddle or a combination of all these disciplines

Speed Training
* Sprint short distances in soft sand
* Bodysurfing with and without fins
* In-and-out relays with 3 teammates: first person runs into water through surf, second person swims 100 meters parallel to shore, third person swims to shore through surf, fourth person runs back to start. Everyone rotates 3 times through each leg.
* Game of flags

Strength Training
* Alternate push-ups and sit-ups
Burpies
* 5 km SUP
* 5 km paddle with FINIS Agility Paddles
* Run with partner holding paddle board or SUP

Balance & Agility Training
* Static and dynamic balance drills on sand
Eggbeater holding filled water bottles
From World Open Water Swimming Association's Daily News of Open Water Swimming



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