GEAR PADDLES
THE BEST EQUIPMENT FOR A BETTER SWIM
Effectiveness rating: Why: For resistance and technique work Level: Intermediate to advanced Making the hand seem bigger means you hold more water, and allow the arms and shoulders to work a little harder, but be careful not to overload the shoulders. Go with a size of paddle not much bigger than your hand. For technique work, Speedo Tech Paddles have a nice shape and feel comfortable in the hand. If using larger paddles, swim slowly with them and use them to anchor the hand. Really feel the body travel over the hand. During these swims, bring the legs in and use them to lower the pressure on the shoulders. Alternatives… For technique work,
practice sculling while standing in the shallow end without any straps holding the paddle to your hand. Effective sculling should keep the paddle fixed to the hand with just water pressure. For fitness work, only use the middle finger strap to ensure you push through to the back of the stroke. If you exit the stroke too early you will feel the paddle pull away from the hand.
FINGER PADDLES
Effectiveness rating: Why: For improving your feel for the water Level: Intermediate to advanced These are smaller paddles that cover the fingers and allow the surface area of the palm to stay exposed. The smaller surface area allows for more feel of the water and also places less strain on the shoulders. Alternatives… These give you something to point the way with and set up a nice pulling position in the water. To make the most of this, make sure you point fingers to the bottom of the pool after you finish extending the lead arm forward and you will almost have a pointer that the hand can follow in an effective arm-pulling position.
Effectiveness rating: Why: For increasing propulsion and ankle mobility Level: Beginner to advanced Fins will help when practicing drills because they allow you to stay relaxed as you move more slowly through the water. They will also help you develop better flexibility in your ankles. Be careful though – it is important to kick from the hips at all times. Make sure you also avoid friction and blisters by putting Vaseline on the feet and around the toes. Alternatives… Fins are essential for technique work as they help to make that initial breakthrough when practicing body position drills. You can also use them with paddles for swimming at speed without the effort, which can help you ingrain correct stroke pathways.
FINS KICKBOARD Kickboards make sure you've got your footwork right 54
Effectiveness rating: Why: For developing correct leg mechanics Level: Beginner to advanced Forget about speed – for beginners, the important thing is to ensure you are at least going forwards. A kickboard makes sure you’ve got your footwork right. You should aim to drive the motion from your hips rather than your knees, and point your toes at the back wall of the pool rather than the bottom. Keep the head down when kicking; it leads to better streamline and an easier, more comfortable position for the neck. Lift the head to breathe when needed. Alternatives… During your swim-down or relaxation time, kick gently with a large kickboard balanced under the body, while sculling with the hands. Pulling with a kickboard between the legs is a nice drill as well. It gives you something to reach for and extend the back of the stroke towards, but avoid swinging the arms around to meet the float. Use the natural rotation of the body to lengthen the push back and tap the float.
Page 1 |
Page 2 |
Page 3 |
Page 4 |
Page 5 |
Page 6 |
Page 7 |
Page 8 |
Page 9 |
Page 10 |
Page 11 |
Page 12 |
Page 13 |
Page 14 |
Page 15 |
Page 16 |
Page 17 |
Page 18 |
Page 19 |
Page 20 |
Page 21 |
Page 22 |
Page 23 |
Page 24 |
Page 25 |
Page 26 |
Page 27 |
Page 28 |
Page 29 |
Page 30 |
Page 31 |
Page 32 |
Page 33 |
Page 34 |
Page 35 |
Page 36 |
Page 37 |
Page 38 |
Page 39 |
Page 40 |
Page 41 |
Page 42 |
Page 43 |
Page 44 |
Page 45 |
Page 46 |
Page 47 |
Page 48 |
Page 49 |
Page 50 |
Page 51 |
Page 52 |
Page 53 |
Page 54 |
Page 55 |
Page 56 |
Page 57 |
Page 58 |
Page 59 |
Page 60 |
Page 61 |
Page 62 |
Page 63 |
Page 64 |
Page 65 |
Page 66 |
Page 67 |
Page 68