Swim fins are fun! They are amazing training aid for swimmers! There are a lot af advantages for using swim fins: they increase fitness and cardiovascular conditioning, increase ankle flexibility, develop leg strength and improve technique. Here is a simple, mostly crawl, program for 1,5 km with swim fins we did today in 50 m pool in the morning.
Warm up/ Strech – dryland
15 min (see the program here)
Warm up in water
100 m crawl
200 m medley (50 m Butterfly, 50 m Crawl back, 50 m Breast, 50 m Crawl)
Main Set
2 x 50 m leg kicks with fins crawl, your arms position: out straight in front.
4 x 50 m crawl with fins. First 50 m as fast as you can, second 50 m relax.
4 x 50 m crawl swim without fins.
4 x 50 m leg kicks butterfly with fins, arms breaststroke. Breath every second kick.
4 x 50 m crawl with fins. First 50 m as fast as you can, second 50 m relax.
2 x 50 m leg kicks with fins crawl, your arms position: out straight in front.
2 x 50 m crawl swim without fins.
Cool down
100 easy swimming without fins, any style.
