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One-Hour Workout: Swim With Fins

  • By Jené Shaw
  • Published January 6, 2016
Photo: Shutterstock.com

Photo: Shutterstock.com

Every Wednesday we’ll feature a different coach’s workout you can complete in 60 minutes (or less!).

This week’s swim workout comes from Heather Gill, a coach at Energy Lab, a power cycling studio in Atlanta. “I had never used fins as a training tool, but I have found recently that they help you to understand what a small, powerful motion a good kick should feel like,” Gill says. “Pairing it in the same workout with some pulling and mid-length sets help you put it all together. I find each freestyle set feels a little smoother when doing this workout.”

Warm-up
500 metres, every fourth lap backstroke

Main Set
200m freestyle moderate, 200m pull with fast turnover, 100m with fins
300m freestyle moderate, 200m pull with fast turnover, 100m with fins
400m freestyle moderate, 200m pull with fast turnover, 100m with fins
500m freestyle moderate, 200m pull with fast turnover, 100m with fins

Cool-down
Easy recovery as needed

Total metres = 3100 plus cool-down

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