FINIS Set of the Week: Focusing on Underwaters, Transition, Sprinting

Set of the Week is courtesy of FINIS, a SwimSwam partner.

This week’s set comes from Colin Babcock, former Notre Dame Swimmer and Summer League Champion.

The key to getting better at the 200 IM is working on the three main fundamentals: underwaters, transitions, and continuous build to sprints.

We will start the set off by strapping on some fins and do:

4×100’s Kick (Fly, Back, Fly, Free) holding underwaters 15 meters off each wall.
– 15 seconds rest after each 100

7x 50’s IM transition with fins working on speed with 20 seconds rest after each:
50 fly
50 fly/back
50 back
50 back/breast (butterfly kick for breast working on undulation)
50 breast (butterfly kick for breast)
50 free

Take the fins off then do:

4×25’s breaststroke kick drills:
1×25 egg beater
1×25 breast kick on back
1×25 underwater pulls
1×25 2 kicks, 1 pull

7x 50’s IM transition without fins working on speed with 15 seconds rest after each:
50 fly
50 fly/back
50 back
50 back/breast (butterfly kick for breast working on undulation)
50 breast (butterfly kick for breast)
50 free

4×100 IMs off the blocks:
1. Sprint fly, easy back, breast, free
2. Sprint fly and back, easy breast and free
3. Sprint fly, back, breast, and easy free
4. All out sprint

For more awesome workouts, visit FINIS’ Training Tips & Workouts page today!

About FINIS, Inc.

John Mix and Olympic Gold Medal swimmer Pablo Morales founded FINIS in Northern California in 1993 with a mission to simplify swimming for athletes, coaches, beginners and lifelong swimmers around the world. Today, FINIS fulfills that mission through innovation, high-quality products and a commitment to education. FINIS products are currently available in over 80 countries. With a focus on innovation and the fine details of swimming, FINIS will continue to develop products that help more people enjoy the water.

Set of the Week is courtesy of FINIS, Inc., a SwimSwam partner.

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Wondering

“Summer League Champion”?

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