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Weekend Swim Workout: Swim, Pull, Fins

A creative swim workout for you to take to the pool this weekend.

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When was the last time you swam with fins? This underrated pool tool can help increase the range of motion in your ankles, making for a stronger kick. This swim workout from coach Sara McLarty makes use of the fins, coupled with alternating sets using a pull buoy, to make a technique-focused session that will yield speed and efficiency.

Choose a workout below that fits your current fitness level and schedule, and dive in!

RELATED: A Complete Guide to Triathlon Swimming

A:
400 choice/300 pull/200 IM/100 kick
4x[2×200 @ 2:40 (1 FAST!, 1 easy)
3×100 @ 1:20 (2 FAST!, 1 easy)
4×50 fast @ :45 (3 FAST!, 1 easy)
100 backstroke easy/recovery]
*swim rounds #1 and 3; pull round #2; w/ fins round #4
200 choice cool-down
*5200 total*

RELATED: How Strong Is Your Swim Kick?

B:
400 choice/300 pull/200 non-free/100 kick
3x[2×200 @ 4:00 (1 FAST!, 1 easy)
3×100 @ 2:00 (2 FAST!, 1 easy)
4×50 fast @ :60 (3 FAST!, 1 easy)
100 swim easy/recovery]
*swim round #1; pull round #2; w/ fins round #3
200 choice cool-down
*4200 total*

RELATED: Video: 9 Stretch Cord Exercises to Improve Swim Strength and Technique

C:
300 choice/200 pull/100 non-free/100 kick
2x[2×200 w/:30 rest (1 FAST!, 1 easy)
3×100 @ w/:20 rest (2 FAST!, 1 easy)
4×50 Fast w/:15 rest (3 FAST!, 1 easy)
100 swim easy/recovery]
*swim round #1; pull round #2
200 choice cool-down
*2900 total*

Looking for more swim-spiration? Check out our complete archive of Weekend Swim Workouts from Coach Sara McLarty.