May 2, 2016 – City of Glasgow Swim Team

Developing freestyle technique and base aerobic conditioning with stroke efficiency emphasis. Conducted with the Senior Performance Squad at City of Glasgow Swim Team.


500 Free with fins & snorkel
300 Back pull
400 Free with fins & paddles
200 Kick as 50 fly 50 breast (all on back)
100 IM swim (fast)

Technical Focus:
8 x 150 Free as 25 left arm only, 25 right arm only, 50 pause & catch drill, 50 full stroke
(6) with fins, snorkel & paddles, (2) no equipment
[+20 rest interval]

Base Aerobic Conditioning:
3 rounds of:
100-200-300-400 Free [+30 rest throughout]
Sets (1) & (3) swim, Set (2) paddles

Swimmer to hold even pace throughout set at equivalent of approx 100m PB+15/20 seconds (athlete specific depending on coach knowledge of swimmers). Swimmer to hit target times with minimum stroke count possible, and monitor any variations in stroke count and heart rates.

Alternative Set:
8 x 100 IM on 1:50 as (1) drill (1) swim


Additional Comments:
Coach to monitor and feedback on athlete pace during main set, and discuss with each athlete at the end of the set to what extent they were able to hold pace, and what (if any) variations they found in stroke counts and heart rates.

This workout was provided by City of Glasgow Swim Team Head Performance Swimming Coach Ian Wright.

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7 years ago

Fins for warm up?

Reply to  Yancy
7 years ago

What is the question related to using fins in warm-up? To my knowledge a lot of programs use fins during warm-up and I would even say that more and more athletes are using them at meets for the first part of their warm-up routine.