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Swimming Workouts Set #2: Drills With Fins

Swimming is an excellent exercise for cardiovascular health, muscular strength and fitness. This being said, once a person has become accustomed to a particular swimming workout, they may hit a plateau and stop obtaining results from their initial routine. This is because your body adapts to the stresses you apply to it and your traditional swimming workouts may no longer be doing the trick.

Swimming workouts increase cardio vascular health.

Incorporating fins into your swimming workout can help you make greater strides.

Once you have been swimming consistently for months, your body has generally adapted to the act of swimming and plateaued, meaning that it does not change anymore. In order to keep your body changing and progressing with your workouts, you must either add a new stimulus or increase the difficulty level of the swim. Swim fins can accomplish both simultaneously, allowing you to continue seeing results from your swimming routine.


Wearing swim fins will increase your ability to swim longer distances without overworking your arms or becoming fatigued early on. Below is an example workout with swim fins for a person of intermediate swimming ability.


Warm Up: 200 meter freestyle.

Swim at your own pace, increasing intensity as you go. Breathe deeply and get the blood flowing to your muscles.


Muscular Power: Six 50 meter sprints.

Increase speed and power with each sprint. Begin at 50% in the first sprint, then increase to 75% in the second and third, 80% in the fourth, 90% in the fifth and an all out 100% in the sixth. Aim for 20-60 second breaks in between each sprint. Note: It may take time to learn your personal difficulty levels. Using a rate of perceived exertion will help, 10% being very, very easy and 100% being very, very hard.


Endurance/Cardio: 300 meter freestyle followed by 200 meter backstroke.

Maintain a steady kick and speed. Only stop in between styles if absolutely necessary. This is about self-regulating and pushing yourself to the finish.


Cool Down: 200 meter freestyle.

Swim at your own pace, decreasing intensity as you go. Take deep, soothing breaths and relax. You just made it thorough your first swim fin workout!


When implementing any form of exercise, if you are working on muscular performance and cardio/endurance in the same day, you should always perform the endurance portion last. This will ensure top muscular performance and strength gains in the beginning and will increase calories burned in the end. The absolute best exercise routine would break up the muscular performance and the endurance components between days, allowing you to focus on each aspect separately for best results.

Challenge yourself with these high-intensity swim fin drills.

Any swimmer can benefit from raising the bar on their swimming workouts.

Muscular power, displayed in the above routine, is just one component of muscular fitness. You can also work on overall strength. This would include longer bouts of moderate- to high- intensity swimming versus short bouts of high intensity swimming, but should still increase in difficulty with each bout. For example, 100-meter freestyle sprints at 50-100% speed/intensity.
Remember, everyone’s body responds differently to exercise. Your program should be based on your skill level and desired results. Once you begin seeing yourself adapting to your swim fin routine, mix it up. Change your tempo, style and type of swim workout to ensure continued positive adaptations.

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