Using Paddles to Improve Your Swimming

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Swimming is a highly technical sport that requires the coordination of many different body parts and precise timing.

One of the most effective tools for improving your swimming technique is paddles.

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Benefits of Using Paddles

Paddles are a swim training tool that can be used to increase your upper body strength and improve your pull technique. Here are some of the benefits of using paddles:

Increases Upper Body Strength

Paddles provide additional resistance, allowing you to build strength and power in your arms, shoulders, and back.

Improves Pull Technique

Paddles help to improve your pull technique by providing more surface area for your hands to grab onto. This can help you to better engage your lats and increase your overall pulling power.

Builds Endurance

Swimming with paddles requires more effort than swimming without them, which can help you to build endurance and increase your overall swimming capacity.


Here is a step-by-step guide on how to use paddles during your swim training:

  1. Warm up for 10-15 minutes with some easy swimming.
  2. Put on your paddles and get in the water.
  3. Swim with a steady and consistent rhythm, focusing on your pull technique and maintaining a strong body position.
  4. Start with shorter distances, such as 50 meters, and gradually increase to longer distances, up to 200 meters.
  5. Incorporate paddle sets into your swim workouts 1-2 times per week.

Example Protocol

Here is an example paddle protocol that you can use during your swim training:

  • Warm-up: 10 minutes easy swimming
  • Main set: 4x50m freestyle with paddles, focusing on technique and maintaining a strong body position. Rest for 15 seconds between each 50m.
  • Recovery: 100m easy swimming
  • Main set: 4x100m freestyle with paddles, maintaining a consistent pace and focusing on technique. Rest for 30 seconds between each 100m.
  • Recovery: 100m easy swimming
  • Main set: 2x200m freestyle with paddles, focusing on maintaining a strong body position, a consistent pace, and increasing your upper body strength. Rest for 1 minute between each 200m.
  • Cool down: 10 minutes easy swimming


Using paddles can be a highly effective tool for improving your swimming technique. By increasing your upper body strength, improving your pull technique, and building endurance, you can become a more efficient and powerful swimmer. Incorporate paddle sets into your swim training 1-2 times per week to see the best results.

Coach Shamus

At the heart of MultiSportCoaching is Coach Shamus, a seasoned athlete and experienced coach with a passion for helping others achieve their goals. With over 25 years of experience in coaching athletes of all levels, Coach Shamus has the knowledge and expertise to help you reach your full potential.
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