FINIS Set of the Week: The Captain America

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

This week’s Set of the Week comes from Ethan Beseris, FINIS Team Sales Rep.

Go from runt to super soldier with this dryland/endurance combo.

100 swim
200 drill
300 kick
Set I
5×50 build on 30 seconds rest (or equivalent interval), start by floating facedown and swimming without pushing off the wall
Main Set
10×100, 10 pushups after each 100. Take only as much rest as you need between each round — your goal is to shoot for the lowest possible cumulative time. Note: this set can be done with a partner. While one person is swimming, the other is doing pushups. Push each other to finish the dryland portion before the other person stops swimming to maximize time. Go until both partners hit 10×100.
Warm Down
250 kick easy

*Try the main set with Agility Paddles for an added burn.

For more tips and inspiration, visit the FINIS Community 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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1 year ago

This looks good, but when on earth is 10 push-ups going to take as long as a 100 free

The Original Tim
Reply to  Backstrokebro
1 year ago

That takes me back to my undergrad at a military college–as freshman, upperclassmen would often make you do pushups while in the barracks (technically they were limited to only making freshmen do 20 pushups at a time), and they varied on how sadistic they would be in making you do the twenty pushups: 1) All the way down, halfway up, all the way down, 3/4 of the way up, all the way down, 1/4 of the way up, hold it for foreeeeeeever…all the way up…one pushup! 2) All the way down…30 seconds later…up…one pushup! 3) Down, up…one! Down, up…one! Down, up…one! Down, up…one! Do the pushup portion of the main set that way and your upper body will be on… Read more »

Reply to  The Original Tim
1 year ago

Yeah, and for me it would take about 45 seconds or more to get out of the pool and into position for push-up #1 😆

1 year ago

We call this the Navy Seal set at my club. Actually doing it is much more awful than it sounds.