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Workouts

One-Hour Workout: Swim With Fins

Fins can help you to understand what a good kick should feel like.

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Every Tuesday 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.”

RELATED: Kick Sets You Won’t Hate

Warm-up
500 yards, every fourth lap backstroke

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

Cool-down
Easy recovery as needed

Total yardage = 3100 plus cool-down

More one-hour workouts.