Getting the Most from Your Swim Practices

If you visit a well-stocked swim store, or visit a swim gear website, you’ll find a dizzying number of products from swimming. You’ll also see several commonly used items at your local lap swim pool. You may find a few supplied at the pool like kickboards and pull buoys. Over time you may want to personalize your gear collection tailored to your skill level and swimming goals.

Kickboard

While there are several kickboard types, by far the most commonly used is about one foot wide by 18 inches long and curved at the top. Its stability enables you to support your upper body while you kick. Hold the board by the side edges with your arms resting on top. Beginners and intermediate swimmers should look face down for most of your kicking, raising your head for a breath. Notice that when your head comes up, your hips will sink. You want to establish a good level position when kicking. 

Beginner and intermediate swimmers should use the kickboard about 25% of the practice. The more the kick, the more you will develop the proper flow and propulsion that kicking provides. Be patient and keep at it.

Pull Buoy

After the kickboard, the pull buoy is the most commonly found swim tool. By isolating your arm stroke, you develop strength and get better feedback in your pull. Whether you’re a good kicker or not, this allows you to swim with your legs level to the water surface. Most swim practices include a few pull sets to round out the routine. 

I’m not in favor of large pull buoys, and they tend to raise the hips too high. Find one that is the same size on both sides of the buoy, and which keeps your body level.

Caveat: Swimmers who haven’t developed a kick that supports a level body position (head, hips and heels) may over-rely on the pull buoy for stabilization. If you just want to swim laps for exercise, use the buoy as much as you want. But, if you’re a competitor–where using a pull buoy is against the rules–you must learn to swim well without one. Learn to achieve a balanced body position. It’s critical.

Goggles

Due to the chemistry that keeps the water safe and clean, pools are hard on the eyes, which is why swim goggles are practically necessary for a good swim workout. It is important to get a good fit to avoid constant leaking and disruptions. I recommend finding a swim store in your local area that allows you to try on various pairs to find a good fit. Perform the “suction test” by pressing goggles against your eyes without straps; if they stick briefly, they will seal well. Ensure they do not apply too much pressure on the eye sockets or bridge of the nose. Once you have found a pair that fits well, you can order others from a swim catalog or other source. It’s good to have a back up or two in your swim bag, especially if you are going to a swim meet or vacation.

Fogging: You can buy anti-fog material to prevent your goggles from fogging, but here’s my take. Most goggles come with a protective coating on the inside that prevents fogging. Protect that layer by never touching it. Don’t rub your thumbs on them! Don’t spit or lick them! When you are showering after your swim, put a bit of soap or shampoo in the insides of the goggles. Let the soap sit while you shower, and be sure to rinse them clean when you’re done. I have four or five pairs of goggles that are at least 4 years old, and the only time they fog if I forget to clean them up after a swim.

Paddles

Like the other items of swim gear, swim paddles come in several sizes and shapes. They serve two purposes: Build muscles, and improve your feeling for the water. By that I mean developing a better sense of direction in your stroke in opposition to the direction you’re swimming. If you turn your hands, or if you start the stroke by dragging your elbow ahead of your hand, you will notice how you’re slipping in the stroke and losing power. For better feedback, use only the middle finger strap. Remove the wrist strap to force a correct, straight-ahead pull; if your wrist is too bent, the paddle will fall off.

Caveats: Begin with paddles only slightly larger than your hands to prevent overworking shoulders. When you start, remember that you are using them to improve your feel for the water  As you improve your stroke and increase muscle, you can use larger paddles. Some companies sell a package of paddles in various sizes. If you develop shoulder pain, stop using paddles. When you’ve recovered, restart with smaller paddles.

Training Fins

Again, these come in all sizes and shapes. I use fins for swimmers of all skill levels in swim lessons, primarily as a substitute for a nascent kick. Using fins helps you with body position and a streamlined hand entry, which is critical to developing an efficient and more powerful stroke. Use them when you perform drills that focus on alignment and rotation, such as the 6-1-6 Drill. Fins will also help develop musculature in your kick.

What to buy: Look for fins made of a flexible material such as silicone. While fins come in many lengths and prices, you should get ones of the shorter variety, which are typically called training fins (or zoomers). A good rule of thumb is that the front part extending from the toe to the tip should be no longer than your foot. 

As you swim you might want to diversify your fin collection. I’ve been using DMC Fins for years, which come from an Australian company that makes body surfing fins. They are great for improving your underwater kicking and butterfly. Recently, Speedo began collaborating with DMC to make a series of Speedo DMC fins. 

Finally, don’t bring big skin diving or fins meant for snorkeling to a swim practice. Save them for a vacation.

Snorkel

The type snorkel for swim training is a center-mount configuration. Also called a monosnorkel. Breathing for even the best swimmers disrupts the rhythm of the arm stroke. Using a snorkel allows you to focus exclusively on your arm stroke, giving you good feedback. I use the snorkel while teaching a few drills that focus on hand movement on the water such as front sculling and the YMCA drill.

Swimmers don’t outgrow the snorkel either. Recently at a NCAA swim event, I watched many swimmers using a snorkel in their warm-up routine. They’re great for a workout swim when you just want to zero in your arm stroke.

Caveats: If you’re a beginner swimmer, your first attempts at using the snorkel might be difficult. Be patient. Start with just floating face down and breathing, then add a few easy strokes. Soon enough, you’ll get the hang of it.

Sometimes the whole snorkel might become submerged. Learn to clear the snorkel by exhaling hard. Practice this a few times before you venture down the lane.

Of all tools I see swimmers use, the snorkel may be the most addicting. Breathing can be tricky and disruptive, and so the snorkel has its appeal. If all you want to do is swim laps for exercise, and you like using a snorkel, go ahead. It’s your swim! But if you’re looking for competitive situations such as swim meets or triathlons, train with the snorkel for skills acquisition, but take it off to ensure you swim well without one.

Nose Clips

One of the more annoying aspects of swimming is water up the nose. Swimmers generally learn to exhale through the nose to keep water out. Many swimmers are faster underwater than at the surface, particularly in the backstroke. Underwater kicking has been called the fifth stroke. But in backstroke, because you are facing upwards, you need to exhale all the time. And this can limit how long you can stay underwater. Enter the nose clip. Once you clamp your nostrils you can stay under the surface a lot longer.

I’ve been seeing more and more nose clips at pools lately, and not just with backstrokers. A lot of swimmers (including myself) use nose clips when they use a snorkel. Others use them for all the strokes because getting water up your nose is just uncomfortable.

Swim Gear Can be Habit Forming

Using hand paddles, pull buoys, a snorkel or fins, helps you improve your skills. And it breaks up some of the monotony of a swim workout. If you want to improve your overall swim skills, be careful not to become dependent on them (except a nose clip). Swim without them at least as much as you use them. 

As always, be sure to enjoy swimming. Even on the tough days. The reward as always there.