Kiefer Background

Fin Frenzy Swim Workout

By Stacey Kiefer, Masters Swim Coach

May 27, 2013

Swim Workout Description:

This workout puts a large emphasis on fin work to strengthen your legs and increase your kick propulsion.

Shorter Workout*

  Download PDF Version

Warm Up:
300 easy free
100 kick on back - fly or back kick
100 IM drill
100 kick on side
4 x 25 choice - odds build up, evens moderate perfect stroke
700 yards

Main set:
Complete the below sequence 3 times, swimming with fins, must do free, fly, or back. You can mix up the strokes, but the stroke you do on the 125 is the stroke you need to do on the 75:
125 build - :10 rest - 75 hard - :15 rest
600 yards
1300 cumulative yards

8 x 50 moderate pull with buoy and paddles, choice - :10 rest
400 yards
1700 cumulative yards

4 x 75 kick with fins and board, completed as 25 super hard, 25 easy, 25 super hard - :15 rest
300 yards
2000 cumulative yards

200 recovery pull with buoy and paddles, choice
200 yards
2200 cumulative yards

Take :10 rest after each 25:
4 x 25 hard butterfly kick on back with fins
2 x 25 hard swim fly with fins
4 x 25 hard backstroke kick on back with fins
2 x 25 hard swim back with fins
4 x 25 hard free kick with fins and board
2 x 25 hard swim free with fins
450 yards
2650 cumulative yards

200 easy

 

Longer Workout*

  Download PDF Version

Warm Up:
400 easy free
100 kick on back - fly or back kick
200 IM drill
100 kick on side
8 x 25 choice - odds build up, evens moderate perfect stroke
1000 yards

Main set:
Complete the below sequence 6 times, swimming with fins, must do free, fly, or back. You can mix up the strokes, but the stroke you do on the 125 is the stroke you need to do on the 75:
125 build - :10 rest - 75 hard - :15 rest
1200 yards
2200 cumulative yards

10 x 50 moderate pull with buoy and paddles, choice - :10 rest
500 yards
2700 cumulative yards

10 x 75 kick with fins and board, completed as 25 super hard, 25 easy, 25 super hard - :15 rest
750 yards
3450 cumulative yards

250 recovery pull with buoy and paddles, choice
250 yards
3700 cumulative yards

Take :10 rest after each 25:
8 x 25 hard butterfly kick on back with fins
4 x 25 hard swim fly with fins
8 x 25 hard backstroke kick on back with fins
4 x 25 hard swim back with fins
8 x 25 hard free kick with fins and board
4 x 25 hard swim free with fins
900 yards
4600 cumulative yards

200 easy

*Kiefer swim workouts are designed to inspire productive training with gratifying results. But, as you should with any workout program, please consult with your healthcare provider before you begin training.