Swim Training: Using Fins to Crank Up Turn Speed (5 days of workouts)

Swim Training courtesy of FINIS, a SwimSwam partner.

This week we are challenging you to crank up the speed on turns! Dedicating time during workout to wall speed is crucial in maintaining a consistently strong turn.

Do one set every day this week with Zoomers Gold fins to build turn speed

As most swimmers and coaches know, much of the speed component in turns originates from the legs. Incorporating fins like the Zoomers Gold during a turn-focused set will help build leg strength while also developing a feel for holding momentum through each wall. Additionally, the short blade of the Zoomers Gold fins allows for quick, agile movements while turning.

Try the 5 sets below with Zoomers Gold fins to make for a week of fast turns:

Day 1

10 x 25 Sprint Freestyle (finish with fast flip turn, stop feet on the wall)
20 x Mid-pool 25 (odds Freestyle, evens Backstroke or Butterfly)

Day 2

4 x 75 Freestyle (fast turn with 10 kicks off each wall)
4 x 50 Backstroke or Butterfly (fast turn with 10 kicks off each wall)

Day 3

16 x Mid-pool 25 Butterfly (3 fast dolphin kicks and 3 fast strokes off each wall)

Day 4

8 x 50 Backstroke (sprint through the turn into 10 fast flutter kicks and 5 fast stroke cycles)

Day 5

3 x 100 Freestyle (sprint through the turn into 10 fast flutter kicks and 5 fast stroke cycles)
3 x 75 Backstroke (sprint through the turn into 10 fast flutter kicks and 5 fast stroke cycles)
3 x 50 Butterfly (sprint through the turn into 6 fast dolphin kicks and 6 fast strokes)

Swim Training courtesy of FINIS, a SwimSwam partner.