Learn how to use the tools of the trade to maximize your pool sessions.

Swimming faster is equal parts conditioning (doing the time) and efficiency (awesome technique). I find that when using tools and toys while drilling, it’s easier to focus on key techniques like refining a high elbow catch and body positioning because there is simply less to focus on when you’re able to isolate key elements of your stroke. 

“Just swimming” is the fastest way to keep yourself from improving in the water. Shake up your sessions and improve your efficiency with key tools for lap swimming. 

Training accessories can provide a number of key benefits for swimmers of every ability level:

  • Build isolated areas of strength
  • Refine technique and water feel
  • Improve your form
  • Make swimming more interesting

Reminder: Training aids like pull buoys should make up no more than a quarter of every session. What you DON’T want is for your tools and toys to be a crutch. 

Pull Buoy 

Why: Pull buoys are a piece of foam that you stick between your thighs, immobilizing your legs and making the upper body do all the work. Pull buoys can be a great tool for developing body alignment, isolating front stroke technique, developing power in your stroke and enhancing core body strength. 

How: Place it as close to your hips as possible for maximum buoyancy. Pair it with paddles or bands. Target a specific technical element of your stroke and swim with intention. 

Kick Board

Why: Kick boards are used by swimmers to practice proper technique and mechanics or improve kick endurance and speed. Having strong legs goes beyond having a fast kick; good leg conditioning means your stroke stays together longer, and helps you finish races strong. A well-trained kick will inevitably help you be a better overall swimmer.

How: Grab the end of your board for a high-hip position and stay mindful of maintaining a hip roll. Your kick should initiate at your hip. Kick evenly and with your full leg. Adding a pair of swim fins to the workout is another way to build leg strength when kicking.

Snorkel 

Why: A swim snorkel is a clutch weapon for fixing up a lot of the common errors in your freestyle swimming. With your head stable and your breath theoretically staying consistent (we’ll get to that below), you can think more about your body position (staying level in the water), your stroke (staying long, working on your phases, pulling all the way through, etc.), and your kick (generating power from the hips, timing with your pull, etc.).

How: Use your snorkel while you’re doing drills at the beginning of your workout, use it a little more during the warmup to get “in tune” with your form. Using a snorkel forces the appropriate head position, reinforcing a straight-line from the top of your head to your ankles. Keep your head pointed down with a slight lift to your chin. While some snorkels are better than others, expect to have to clear it of water from time to time, and still get a little bit of water in your mouth anyway.

Paddles

Why: Paddles make the surface area of your hand bigger so you propel more water with each pull-through. Propelling more water means you need to use more strength with each pull through. Improve your strength endurance and stay more efficient in your strokes when swimming longer distances. Also, due to the larger surface area of your hands when using paddles, you create more feel for the water. Hand paddles are therefore a great tool to improve your technique.

How: Make sure that the straps over your wrists and fingers are snug, but not too tight. Use only the middle finger strap (if your paddle has this option) to ensure you push through to the back of the stroke. If you exit the water too early, you’ll feel the paddle pull away from the hand. 

Use the smaller variant of paddles with holes in them. (They put less strain on the shoulders and allow a better feel for the water.) While using them focus on feel of the water and correct stroke mechanics instead of on force exertion.

Forearm Fulcrums

Why: The Forearm Fulcrums develop an early vertical forearm (EVF) position and increase stroke efficiency. An EVF position utilizes the entire forearm during the pull, from fingertips to elbow. The Forearm Fulcrums promote stroke refinement through muscle memory of proper hand, wrist and forearm position. Fulcrums improve efficiency and help you to maintain a strong, uninterrupted pull from the beginning of the stroke to the end. Using the forearm fulcrum is a great way to learn or train the correct swimming “catch” without artificially increasing the size of your pulling surface, as you do with a hand paddle.

How: Thread your arm through both holes of the figure-8 design so one end sits right below your elbow and the other wraps around your knuckles. You can use your paddles with any swim stroke. Pair with a buoy and / or snorkel to isolate stroke refinement.

Bands 

Why: Using a band can help you increase your arm turnover and improve your horizontal body position by using core and lower back muscles to elevate your hips and legs in the water. Wearing one around your ankles sans buoy can also be a powerful strength builder in the pool

How:  Tie an elastic band or old bike tire around your ankles so they’re held together. When wearing a band, focus on swimming with a fast stroke rate or tempo. The faster you swim, the higher your legs will ride through the water.

Fins

Why:  When used effectively fins can improve your body position by driving your hips up and adding propulsion. They also help develop better flexibility in your ankles. Because fins add resistance many swimmers also use them to increase leg strength.

Swimming with fins for strong ‘easy’ speed sets, helps you to ingrain correct stroke pathways that hold together at regular swim speeds.

How: Keep the fins just under the surface. An effective kick always starts at the hips, so try to not bend your knees when using fins. 

Stretch Cords 

Why: A proper pull is a non-negotiable for fast swimming. Use stretch cords for dry-land warm up; develop strength and in-water technique while working on proper mechanics. Create specific muscular endurance and stimulative awareness so when you jump in the water you can “feel” the power phase of the stroke and can move through the water with maximum efficiency.

Also, using your stretch cords can allow for a race specific warm up and set you up for a great start to your race. All you need is your stretch cord and a pole, or tree, to attach them to.

How: Choose a cord with the proper resistance. (Start easy if you’re a beginner. You want to be sure to have a level that allows for tension throughout the entire stroke…no slack when the arms are extended our in front before the set up.) Using a stretch cord with paddles will promote proper hand, wrist position and tension. 

To warm up for a workout or race: 

Attach the center of the stretch cord at chest height (sometimes a strap is included) to a fence, tree or anything sturdy. Hold the handles or tie a knot in each end to prevent slipping. As you do these exercises, keep in mind that this is a light warm-up and it should not be strenuous. If there is too much resistance, move closer to the attachment point to increase your range of motion. Alternate your stroke with a quick tempo for 30 seconds and then rest for 30.