Swimming pool training with fins

Fins Power Swim: 45-Minute Pool Speed and Kick Session

Session Overview

This 45-minute pool session uses short fins to build kick power, improve body position and develop speed. Fins allow you to maintain a higher pace while reinforcing correct technique, making this an effective speed-building session for intermediate swimmers preparing for open water racing.

What You’ll Need

  • Short training fins (not long snorkelling fins)
  • Kickboard
  • Pull buoy (optional — for contrast sets)
  • Pace clock or waterproof watch

Warm-Up (8 minutes)

Swim 400m easy freestyle without fins. Focus on long strokes, relaxed breathing and a steady kick. Include 4 x 25m drill of your choice (catch-up, fingertip drag or zipper) within the warm-up.

Main Set

Put your fins on for the main set. The goal is to hold a pace that is 5-10 seconds per 100m faster than your usual threshold pace — the fins should make this achievable while keeping your stroke rate high.

  • Set 1 — Speed Build: 6 x 50m with fins at fast pace (RPE 7-8), 15 seconds rest between each
  • Set 2 — Kick Focus: 4 x 50m kick with fins holding a kickboard, strong consistent kick (RPE 7), 20 seconds rest
  • Set 3 — Race Pace: 4 x 100m with fins at race effort (RPE 8), 20 seconds rest between each. Focus on maintaining stroke length even as you fatigue.
  • Set 4 — Contrast: 2 x 100m without fins at threshold pace (RPE 7-8), 30 seconds rest. Feel the difference — your stroke should feel smoother and faster from the fins work.

Cool-Down (5 minutes)

200m easy freestyle without fins. Mix in some backstroke if your shoulders feel fatigued. Focus on long, relaxed strokes and controlled breathing.

Coaching Notes

  • Use short training fins (blade length 15-20cm) — long fins teach bad habits and reduce the training effect
  • Keep your kick narrow and fast. Fins amplify a wide, slow kick which wastes energy. Think small, quick flutters from the hip.
  • The contrast sets at the end are key: swimming without fins immediately after fins work helps your nervous system retain the faster turnover
  • Total distance: approximately 1,800m. Scale down by removing one round of Set 3 if needed.

Training at your own risk. The information provided is for general guidance only and is not a substitute for professional medical advice. Please consult a doctor before starting any new exercise programme, especially if you have any pre-existing health conditions.