Three sample swim sets for coaches and swimmers looking to build speed, strength and technique. Fins with a short-to-mid length blade are recommended for all three of the following drills. As opposed to a long-blade fin, a fin with a shorter blade allows for more foot speed and proper technique work, The FINIS Edge fins in particular offer the benefits of a short blade fin without compromising on speed or comfort.

SPEED: Starburst Drill

This drill capitalizes on the power of short bursts of high octane speed to build fast-twitch muscle fibers.

1 Round, with a kickboard 

2 x 25 (1/4 Sprint, 1/4 Easy, 1/4 Sprint, 1/4 Easy)

4 x 25 (1/2 Sprint, 1/2 Easy)

6 x 25 (Odds=Sprint, Evens=Easy)

4 x 25 (1/2 Sprint, 1/2 Easy)

2 x 25 (1/4 Sprint, 1/4 Easy, 1/4 Sprint, 1/4 Easy)

STRENGTH: Tombstone Kick

This drill calls for a small adjustment on a classic training tool: the kickboard. To implement the Tombstone Kick drill, simply turn the kickboard to a vertical orientation and ensure that at least half of the board is submerged. The altered surface area makes for unbeatable resistance and a killer workout for the glutes and hamstrings.

3 Rounds, with a kickboard 

4 x 25 (3/4 Easy, 1/4 Sprint w/Tombstone Board)

2 x 25 (1/2 Easy, 1/2 Sprint w/Tombstone Board)

1 x 100 Kick for time

TECHNIQUE: Drama Queen Kick

Essentially this is a slow motion, over-exaggerated flutter kick. When utilizing this drill, swimmers should focus on slowing down the kick cycle and dramatically increasing the range of motion. The over-exaggerated technique allows swimmers to more easily tune into ankle flexion and proper body alignment throughout the kick. As a bonus, this drill is also quite taxing on the legs and core – the increased work load of a large kick also makes for a great strength-building exercise.

2 Rounds

2 x 25 Drama Queen Kick (recommended: streamline, no board)

4 x 25 Freestyle, easy

2 x 25 Drama Queen Kick

4 x 25 Freestyle, mid-level effort

2 x 25 Drama Queen Kick

4 x 25 Freestyle, sprint from a dive