Fins Kick Set for Ankle Flexibility and Speed
A 2200 m kick session with fins that stretches the ankles, builds leg endurance and lets you feel a fast kick rhythm, then swims without fins.
- Duration
- 56 minestimated
- Distance
- 2,200 m
- Effort
- 54
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick, easy, no fins | 50 m | 60-75% CSS pace |
| 3.2 | Rest | 15 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Fins, streamline kick, steady | 100 m | 75-88% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Fins, dolphin kick on your back | 50 m | 75-90% CSS pace |
| 5.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 6.1 | IntervalAnaerobic Fins, fast kick | 25 m | 90-105% CSS pace |
| 6.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 7.1 | IntervalEndurance Freestyle, no fins, steady | 100 m | 85-92% CSS pace |
| 7.2 | Rest | 15 s | |
| 8 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Short swim fins make the kick faster and give it more feel. They stretch the ankles, which is useful for swimmers with stiff feet, and they let you kick at a speed close to your swimming pace, so body position and rhythm resemble the full stroke. Used with a purpose, they make kick sets more productive. Used all the time, they can hide a weak kick.
After a short kick without fins, six steady 100s in streamline build endurance in the legs. Dolphin kick on the back adds core work. Eight fast 25s with plenty of rest train a quick, small kick at speed, and four steady 100s of freestyle without fins check that the feel stays when the fins come off.
Choose short training fins rather than long diving fins. If your calves or feet cramp, take a length of easy kicking without fins and continue.
Tips
- Keep the kick from the hips even with fins, a big knee bend is still a brake.
- Point the toes so the fin blade works through the whole kick.
- Leave the fins on the deck for the freestyle 100s and feel the difference.
Good forPoolMasters swimmingStandard-distance triathlon
Season phaseBaseBuild