Why Should You Swim With Hand-Paddles? | Swim Stronger In Your Next Triathlon

You see a set of paddles at the end of every lane these days don’t you? So on that note, Mark and Fraser are here to explain exactly why paddles are useful for us in the pool and crucially how to use them!
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As triathletes we are well known for our love of swim toys, we tend to carry around a whole collection of paraphernalia to a swim workout and paddles are almost always one of those pieces of equipment.
So they should, since paddles are not only a fantastic way to build both power and strength but can also act as a really useful tool for cementing good technique and habits within our stroke.
You see a set of paddles at the end of every swim lane these days don’t you? So on that note, Mark and Fraser are here to explain exactly why paddles are useful for us in the pool, and crucially how to use them!
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[@Alex-kr7zr]

I tried paddles for the first time today. It helped me noticed that I don't finish my pull, especially when stressed (because of water plants for example). I think they are great tool especially when you come from a different discipline and you already have developed the muscles but not the technique, as you will notice errors quickly.

[@freni223]

I was using paddles today and was thinking of watching some KZbin video on how to use it probably and here you are. Thanks for this video.

[@j3ah0o]

I'm loving this channel, and others. I have a friend in the office that just did Ironman South Africa recently, and when I said I couldn't do something like that he merely said, "sure you can. It just takes training." So, I took that seed he planted and have been working on it. seven sessions in the pool so far, and I'm already seeing a marked difference. I'm certainly in no condition to do even the shortest of triathlons just yet, but before long I know I can get there. Thanks for all the great videos and tips!

[@marynussio9880]

I am a new lap swimmer and I bought a pair of paddles, short fins and a snorkle. I use all of them on and off while swimming laps. I use your videos to try and work on a perfect stroke rather than speed. I find the equipment useful and as I am new I don't have existing bad habits to unlearn. Thank you for your super videos!!

[@squeakycheesers]

Thanks Chaps, your timing is perfect as just used paddles first time Monday. This helps me think over how I will use them in a session. For sure my experience was they slowed my rate down so I was able to focus on technique and yes I see the benefit of the added resistance. Using with the pull buoy felt like I had a wetsuit on in terms of position in water. My challenge will be not to do too much paddle work too soon, so warnings from you and comments heeded. Keep up the great work.

[@hanazavrelova9829]

Im used with swimming in paddle, and amaizing feel in every stroke, in power and easy technik stroke in my mind in feel. A LOVE IT...

[@imziminhas]

Best one I have seen on the subject, well done guys and thanks for putting this out.

[@mahbubhossainshamol9362]

From today started to practice with hand paddles.. it's really helpful.

[@notmyrealname6272]

Love these older videos. Miss Fraser!!

[@wennizhou7937]

I used to hate paddles but now I do love them! It feels right when my hands slide into the water at a right angle (that pushing furniture back feeling), and it feels extremely wrong when my arms are sloppy and slapping the water.

[@jinzeroswim]

I like that paddle's color when you guys swimming i can see your hands locus so cool and nice camera walking

[@loolapalooza6429]

Perfect timing! This is exactly what I am working on right now 👍 Greetings from Switzerland 🇨🇭 👋

[@ianstewart8301]

This was great. I use my paddles for a 200 freestyle then a 200 breaststroke/backstroke combo. But now after looking at those paddles I think I need to get some slightly larger ones, since my current ones are just as big as my hands, so I’m not feeling too much extra pull.

[@gtn]

Do you swim with paddles and do you find it helpful? Let us know!

[@freni223]

I am trying it but I am not used them till now. Hope i will benefit from it.

[@markankone9362]

On the next swim training i wil give at a Try

[@debaetsstevie]

I use the finis agility a lot

[@rafaelmondini]

Yes I do. I've grown really fond of the Finis line of paddles, since I find drills very boring and prefer to use technique paddles instead.

[@genesequence]

I've always felt a little guilty using the paddles - even as sparingly as I have... although I've always appreciated how they highlight the flaws in my technique. your video helped me to understand the value of them better - and alleviate that guilt! Thanks so much for that!

[@Ocagna]

Great video, very informative

[@andersrefsum6049]

Love your content. Is it possible to show a typical swimming program from off season. It would be nice to hear your thoughts on technique vs distance / endurance :) And fraction of a swim session should be devoted to strokes other than freestyle? Especialy your thoughts on backstroke.

[@carlbyronrodgers]

Empty lane!Luxury!

[@CsrGER]

I bought like the smallest paddles possible and they are great, they add just that little bit more of load and really helped with my technique

[@martijnvreys2910]

Those smaller paddles are indeed great for technique but don't provide the strength benefit that bigger paddles do. I used to only swim with smaller paddles and introduced bigger paddles late last year, and it has been a game changer. Noticed it very much during my 70.3 swim over the weekend, feeling much less fatigue at the later stages of the swim than I used to, and knocked quite a bit of time off my pb.

[@DobBylan_]

@@martijnvreys2910 Nice, thank you for the tip!

[@qkayaman]

When I swim with hand paddles it feels like I have a superpower. The increase in distance per stroke is exhilarating!! Shame I get tired so much quicker.

[@user-os9fd7gk2k]

Thanks 🙏🏻.

[@ryanmilton2643]

Very helpful

[@jbb837]

I watched 3 or 4 videos before this one and none explained paddles and how to use them they way you did - thank you!

[@gtn]

Amazing - thanks for the comment!

[@normanwoods2415]

Great video and examples. You 2 have saved my TRI life 🏊👍

[@Irnmn123]

Great video. Best explanation and guide to becoming a stronger swimmer.

[@janiceward5058]

Can you do a video about backstroke and hand paddles thanks

[@thuyta2880]

I’m thinking of using paddles to practise with somersault 😊

[@mohamedcherifi7313]

Can i ask you please a pull buoy size M is the right size for an adult to use or small

[@sharonshowalter1044]

I see many paddles with a lot of holes and some with fewer. Which is best for a great arm / back workout for a good swimmer? Thanks for the video!

[@mandem010]

Less holes is better!

[@annaknowles9282]

Yesterday I got paddles and today it was fire

[@Seqhael]

I used paddles for the first time today and god damn I felt like a dog with shoes on. Lets hope the next session goes better..

[@mattiasvandyck9607]

What does the 10x50 and 1x200 mean? Is it 200 between each 50? Or is it “50 paddles, then 50 non-paddles. And after 10 sets do 200 additional without paddles”?

[@fouadboufouchk2899]

Great video! I have a question. I'm ahead my friends when all of us swimming with hand puddles, but when competing with bare hands, I'm not. what is the reason in your opinion? My upper body is not the strongest. Thank you.

[@MeepMeep88]

Grow better webbed hands

[@bakers3765]

I have a question I have zone 3 paddles and the rubber straps keep popping out any tips on how to help them sit and hold in holes ?

[@marblsy2181]

Opinions on techpaddles?

[@robertmcdaniels2098]

My question is: What fraction of a swim session should be devoted to strokes other than freestyle? I generally mix sets of 500 (yards of meters) free with sets of 250 (yards or meters) that are a combination of breaststroke and backstroke. Is this a good idea or a terrible idea, and why? Thanks.

[@realalbertan]

It depends on your past swimming experience and your current goals. Even on a freestyle focused workout I swim about 50% of my warm up doing backstroke since it's more leg dominant and helps warm the legs up. I race masters so a lot of my workouts are focused on a specific event. During summer I focus more on distance freestyle but still mix it up and do a 400 IM focused day once a week.

[@realalbertan]

You probably should be doing shorter as well 250/500 are pretty long repeats/intervals. Your pace is going to drop off during a longer rep and your technique breaks down. A better idea is to mix something like a 300 or 400 pull with a set of faster paced 50s or 75s and repeat it 2-4x. Like this morning I did 2 rounds of 300 pull/paddles on 4:30 & 12x50 on :55 (5 at 800 pace, 1 easy x2) 300s just aerobic trying to be at 3:30 & 50s were holding ~32.5 (25m pool)

[@DG-jq7il]

It depends, are you just focusing on triathlon, or are you doing a masters program? If you are just doing triathlon, you should be doing mostly free. However, joining a masters program or getting a swim specific coach would help you out immensely. Just be sure to let the coach know about what distance triathlon you are training for, so they can help you with the proper workouts to maximize your training.

[@lukelyons7255]

I feel that a minimum of 200 meters of backstroke per swim session makes a big difference in injury rates.

[@pawewawrzyniak2271]

I am not quite convinced if I understood correctly. Should I use paddles more often or not? I am training for 3 months and I am getting tired after 1000m of regular swimming however when I was swimming with paddles and pull buoy I could easily do 3000m. So shall I continue with paddle more often or keep training without equipment? Cheers

[@allisonscanlan4144]

You should use them but not for 2/3 of every work out

[@rachelwallace7121]

Your technique is off. Start off back with 8/10 with paddles normally at the start and reduce it by 1/5 or two lengths at a time each time. Once you have got it down to 1/3 use, your technique and/or strength should have improved. Then use for going faster.

[@richardedwards7991]

I’ve been using paddles for a while and they are a bit more tiring which helps develop arm strength

[@analoulabrador5988]

I'm using my flip-flops as hand paddles in open water swimming. I don't know that there is really a thing such hand paddle toys.

[@Ditypo]

I used to train with paddles without any straps! Pretty hard but it worked

[@LK-cj5wv]

That's interesting, I'll try it out. What keeps them on during recovery? Momentum? Friction?

[@realalbertan]

I'm with Fraser - no wrist straps. They are a crutch and allow you to use paddles with poor technique.

[@rafaelmondini]

That's what I like about strapless designs, they force the swimmer to be more mindful of what they"re doing.

[@DeanPattrick]

Dead on. The first thing Robin Brew did at a swim camp was to remove everyone’s wrist straps 🤘

[@dwarmour]

man I HATE paddles. I become the slowest in the lane once the coach calls for them. Its so frustrating because it feels like it destroys my form and leaves me struggling to finish the set ._.

[@davidt.berghold4700]

I love paddles. But you have to use them correctly. I do max 100 m intervals. Great for strength. But I see a lot of people swimming the whole set along with paddles. Well, that will hurt sometime.

[@DG-jq7il]

No, I do not, nor do I advise anyone to do so except under a coach's advice. Paddles are probably the biggest contributor to rotator cuff injuries and swimmers shoulder, and most people who use them are doing so incorrectly.

[@open_water2411]

I have used them but I have to agree with you, they can cause a lot of damage to the shoulder. I do however use small finger paddles which help to get the hand entry correct without loading the shoulder during the pull.

[@garydenndolorzo6834]

proper hand paddles for kids

[@jonathanlr3693]

Dont do this of you're not strong in your shoulders, it Will destroy them Source: im a elite swimmer

[@romedeiros70]

JonathanLR Well said! I cringed through a lot of the vid because I have seen many Master Swimmers have to take time off to recover from rotator cuff injuries due to dinner plate paddles. I am also a lifelong and pretty damn good swimmer, even in my late 40s.

[@marytaylor9001]

JonathanLR (good to know! I’m, like, two weeks into swimming and still in that “ooh! I’m going to get new swimming gear!” Phase and was about to get some. I’ll wait until I have more of a grasp on what I’m doing 😂😂😂)

[@nickbaker3588]

Paddles are a technique tool. If your shoulders are that fucked you shouldn't be swimming

[@jonathanlee4653]

Can you explain more on this? why do they destroy your shoulders

[@DobBylan_]

As mentioned in the video do this by wearing them little by little. Say for 50 meters only one day, then the next session for 75 or 100m and slightly increase the distance you use them so you don't have problems and give your body time to adapt.

[@languishinga7368]

P

[@joemoya9743]

Video title should have been - Why You Should Destroy Your Shoulders With Hand-Paddles?