A swimmer using a kickboard to refine freestyle stroke technique, emphasizing breath timing and stroke coordination

Breath Control & Stroke Efficiency: A Fins-Based Swim Workout

Master Your Swim: Fins-Enhanced Training for Triathletes & Competitive Swimmers

Enhancing Triathlon Swim Performance with Fins

This triathlon swim workout is structured to improve breath control, stroke efficiency, and overall endurance in the water. The warmup sets the foundation with a 200-yard Individual Medley (IM) that alternates between swimming and kicking to activate different muscle groups. The pre-set introduces sprint intervals in the IM order, helping swimmers transition smoothly between strokes while maintaining speed and efficiency.

Mastering Stroke and Breath Control for Race Day

The drill sets focus on breath control and stroke efficiency, key factors for triathlon success. A progressive breathing drill challenges swimmers to increase their stroke count per breath, reinforcing lung capacity and controlled exhalation. The stroke control set encourages swimmers to minimize stroke count per lap, enhancing efficiency and power. By alternating between fins and no fins, athletes refine their technique while maintaining endurance, preparing for open-water conditions where efficiency and control are critical.

swimmer performing the backstroke in a pool, showcasing proper technique with a streamlined body position, strong arm pull, and efficient kick

Mastering Backstroke & Streamline: The Ultimate Swim Training Plan

Building Swim Strength & Endurance: Training for All Levels

Developing Strength & Technique in Swim Training

This structured swim workout refines essential techniques for both beginner and intermediate swimmers. The Learn to Swim session focuses on breath control, propulsion, and stroke breakdown drills to ensure strong fundamentals. Meanwhile, the Intermediate Swim workout enhances backstroke technique, speed, and endurance with IM-based kicking, streamline-focused exercises, and powerful sprinting drills.

Mastering Backstroke & Streamline Efficiency

With a blend of in-water and dryland drills, these workouts reinforce proper head positioning, strong dolphin kicks, and coordinated stroke mechanics. Swimmers will improve their balance, breath timing, and overall water control through progressive skill-building sets.