Select fins appropriate to the task. Long fins are best suited to scuba and snorkel swimmers, and are not appropriate to a swim workout. Medium fins power a good kick workout and can aid your swim. If you're a breaststroker, select fins specific to this stroke to help refine your swim. Split fins enable sprinting and competitive swimming, whereas paddle fins are more versatile for general swim workouts.
Try on the fins. Fins come in sizes that are typically a range of shoe sizes. If you're between sizes, try on the fin before buying it. A fin that is too tight will pinch and annoy you, and a fin that is too loose can cause blistering or come off during a sprint. If the fin doesn't fit, try a different manufacturer.
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Select the type of foot hold you prefer. Fins come with two types of foot hold: full foot, similar to stepping into a shoe, or with a strap that attaches around the back of the foot. A strap-attachment style can be easier for those with limited mobility in their hands, such as those with rheumatoid arthritis. The full-foot style is less likely to slip off when kicking.
Compromise. Because fins come in a range of sizes, don't seek perfection. If the fin is close to fitting, but a bit loose, wear a pair of socks for the first few weeks to help the fin fit comfortably. Over time, the fin should fit more comfortably as they conform to your foot. They typically will not shrink significantly, unless you leave them on the pool deck in the full sun.
Begin using your fins by slowly introducing them into your workout. Because of the increased ankle flexing, you might find that your legs and ankles fatigue more quickly when you first start using the fins. This isn't a sign you've selected the wrong fin. In fact, it means that you're using the muscles that need strengthening to continue to power your stroke.
5-10 min Dryland Workouts
Focus on core exercises.
5-8 min Warm-up Swim
Focus on getting the body moving and warm in the water
A 200 yard swim will usually satisfy this warm-up.
30-40 min Cardio, Strength and Resistance Training, and Lung Capacity
High intensity cardio
Constant movement with little to no breaks
Focus on specific muscle groups
Use weights, resistance bands and dumbbells
Slow and controlled movements
Under-water and controlled breathing exercises
Dives and under-water swimming drills
5 min Cool-Down and Stretch
Stretch main muscle groups