Surf Life Saving Australia

Surf swimming

Practice swimming in a variety of surf conditions, especially choppy water and white water. Because white water is aerated, you will experience less flotation and ‘grip’ in the water. There are various skills involved in surf swimming, including wading, dolphin diving and bodysurfing.

Wading

Negotiate the shallows using a high hurdle type of stride to cross shallow sections. This is achieved by lifting your knees and legs high and to the side.

When you reach a depth where your wading progress is slowed, begin dolphin diving (‘porpoising’) or swimming as necessary.

Dolphin diving

This technique helps preserve your forward momentum against the effect of waves trying to push you back to shore.

Follow the steps below to dolphin dive in flat water.

  1. Dive forward from waist-depth water with arms outstretched to the sea floor.
  2. Grab the sea floor as you bring your feet and hands together.
  3. Push off the sea floor with your feet, maintaining your forward momentum to repeat another diving movement.
  4. Take another breath as you exit the water and complete another dive.
  5. Repeat the process until you reach a depth where your progress is slowed.
  6. Check the conditions ahead and start swimming.

This process can be varied for small, medium and large wave conditions.

Small broken waves


  1. Dive over the top of the wave with arms outstretched to minimise the risk of spinal injury
  2. Stand and continue dolphin diving or start swimming.
Medium to large broken waves

  1. Dive under the wave with arms outstretched before the white water reaches you, giving you time to reach the sea floor.
  2. Lie as flat as possible and dig your hands into the sand while the wave surge passes over you.
  3. Pull forward, draw your legs up under your body.
  4. Push off from the sea floor to the surface.
  5. Check surf conditions ahead.
  6. Start swimming again.
Large surf and deeper water


  1. Dive below the surface before the white water reaches you. You may not be able to reach the sea floor.
  2. Wait for the wave surge and turbulence to pass over you.
  3. Swim to the surface.
  4. Check surf conditions ahead.
  5. Start swimming again or wait for a lull.