Swim Fins Speed and Endurance Session

Session Overview

This 50-minute swim fins session develops explosive kick strength, ankle flexibility, and raw swimming speed. Ideal for intermediate triathletes looking to improve their top-end pace and leg power in the pool.

What You’ll Need

• Short-blade swim fins (Speedo or FINIS recommended)
• Kickboard
• Pull buoy (optional, for rest sets)
• Waterproof watch or poolside clock

Warm-Up (10 minutes)

Swim 400m easy freestyle, gradually building from Zone 1 to Zone 2. During the last 100m, add your fins and get a feel for the increased propulsion. Focus on a relaxed kick rhythm and neutral body position before the main set begins.

Main Set

All sets use short-blade fins throughout. Focus on a compact, fast kick — fins exaggerate poor technique, so drive from the hip, not just the knee.

• 4 × 100m kick with kickboard at moderate effort (Zone 2), 20 seconds rest
• 4 × 50m full stroke at sprint pace (Zone 4–5), 30 seconds rest
• 2 × 200m descending pace — first at CSS pace, second 2 seconds per 100m faster, 45 seconds rest
• 4 × 25m max-effort sprint, 40 seconds rest

Cool-Down (5 minutes)

Remove your fins for the cool-down. Swim 200m easy backstroke or mixed stroke at Zone 1 to flush lactic acid and restore a natural kick rhythm. Finish with 10 ankle circles each leg poolside to maintain ankle flexibility.

Coaching Notes

• Drive your kick from the hip, keeping legs long — avoid bending too much at the knee.
• Short-blade fins are preferable to long fins for triathlon training as they better mimic race stroke mechanics.
• Remove fins for the cool-down so your legs readjust to normal resistance and kick rhythm.
• Target RPE 4–5 for kick sets, RPE 7–8 for sprint intervals.