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Swim Paddles: Friend or Foe?

Al TruscottAl Truscott
in General Training Discussions

 This morning, I got a question from an EN teammate about using swim paddles to "build swim strength".

With a new training year starting, and a number of new team members, I thought it would be good to share my answer, in hopes of generating some discussion about the wisdom and value (or lack thereof) in using swim paddles. I know our coaches (especially Rich) have talked about this a lot in the past, but it's always good to review what and why we do things. So here's what I had to say about paddles:

Paddles are a very poor way to "build strength" in swimming. The risk of injury, specifically to the rotator cuff, is just too high. Paddles magnify your ability to apply force to the water. If your technique is improper, that force just goes to stressing the small, weak internal muscles of the shoulder, and the ligaments of the shoulder and elbow.



The proper place for paddles IMO is to help one learn better (underwater) stroke technique. I use paddles for no more than 50 yds at a time as a general rule, although I may go to 100 yards during the winter when I am "re-learning" my stroke. Eg, I will do 50 yds with paddles right after a warm up and just before a main set. Then, between main sets, I will do another 50 yds. During the OS, I may work up to 5 x 100 yds with full rest in between, going not for effort, but for technique.



I don't focus on trying to work hard or swim fast with paddles. Rather, I use the paddles to enhance the feedback sensations I get from how my hands are moving through the water. If my stroke is not correct, I will notice immediately with paddles. I focus on getting a good grab/catch at the start, with my hands pointed downward and my forearms more vertical than horizontal (elbows up); on each hand entering the water in front of its shoulder, not to either side; on pushing straight back, all the way to my thigh. Because I don't use the strap on the paddle, it will slide off my hand if I'm not pulling in the proper manner. (I have to remember to "re-grab" the edge of the paddle with my fingers just before it leaves the water.)



Swimming is not really so much about improving muscular strength, as it is about better using the strength you have. Along with keeping feet/legs/hips vertical in the water by kicking, and rotating around your longitudinal axis, rather than side-to-side, having a good "feel" for the water through proper hand/forearm position and motion through the water is paramount to faster swimming.



To gain 'strength" for swimming, I'd suggest two things, assuming proper swim technique. First, short, hard, fast intervals, similar to doing VO2 work on the bike and strides for running. Second, weight room exercises like lats pull downs, shoulder raises, and bicep/tricep work.

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