FINIS Set of the Week

FINIS Set of the Week: IM Sprint Set

This set is for all the stroke sprinters and IMers out there! Focusing on killer breakouts, fast legs, powerful finishes, and fine tuning a controlled speed.

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FINIS Set of the Week: Underwaters All Day

This set is all about mastering your underwaters (aka: the 5th stroke)! Primarily used with the Evo quick-tempo monofin, we’re going to focus on speed and power to maximize the time underwater.


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FINIS Set of the Week: Specialty Training – IM Speed Work

This set can be tailored for any distance of IM Training. The focus here is quality – if quality in technique and transitions begins to slide, take the time to pause workout and refocus on the essentials.

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FINIS Set of the Week: Speedometer – Pace Work for Mid Season

The purpose of this test is to see how well athletes are at pacing on the longer distance swims.

FINIS Set of the Week: The Essentials – Distance Free and Kick

Times are getting faster, and the motorboat style kicks are getting even more ubiquitous. How to master this key to speed? Train like you want it.

FINIS Set of the Week: The Best/Worst IM Set You’ll Ever Meet

This set is not for the timid. If you’re ready to tackle some serious IM training, then read on!

FINIS Set of the Week: Getting Ready for the Big Show

Coach Alan Bircher uses this set as a staple warmup for heavy IM training. Before launching into distance stroke work, he likes to use this sequence of 50’s to get the mind and body ready for some major IM time.

More FINIS Set of the Week

FINIS Set of the Week: Just the LEGS

This week, we’re going for a classic kick endurance workout so use it wisely.

FINIS Set of the Week: Test Set – Pure Endurance

A standard workout to be repeated weekly. The fitter you become, the faster you go!

FINIS Set of the Week: Life in the FAST Lane

Combining speed and equipment is a great way to get a full body workout, but it’s crucial to pick equipment that won’t interfere with proper technique at high speeds.

FINIS Set of the Week: I’M Not Free

This week’s IM set is a staple for stroke work. For best results, mix in some swims off the blocks – this would be a great way to build in some speed during the middle of the set.

FINIS Set of the Week: Climb the Ladder

First half of the ladder is freestyle then climbing down is IM.

FINIS Set of the Week: All the Gear: Swim 4Fun

This set is designed to keep things interesting when training starts to feel stale – perfect for middle of the week workout blues.

FINIS Set of the Week: A Paddle Kind of Fun

This set includes a variety of drills to get the most out of what the Iso paddles have to offer. The key benefit here lies in developing the various muscle groups that swimmers should be using throughout the stroke.

FINIS Set of the Week: Longhorn Strength

This week’s set mixes in a little dry land work for an added strength element. All dryland elements can be modified to meet the specifics of your pool – the real work lies in getting out of the pool after each 25 and completing some form of body weight exercise.

FINIS Set of the Week: Never Miss Leg Day

As a coach, I have a hard time striking a healthy balance with kick sets – it can feel like all or nothing. As a solution to this, I’ve been using fin work to drive the intensity, without relying on crazy intervals to demand effort.

FINIS Set of the Week: IM Training for the Freestyler

Sometimes IM training isn’t what you want, but it’s exactly what you need. So this week, IM is a means of building speed, agility and endurance for the mid-distance/distance freestyler.

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