Training with Swim Fins

In this article, we’ll provide advice, hacks and tips on the many benefits to swimmers of training with swim fins.

What are swim fins?

Swim fins are short fins/flippers used by competitive swimmers during training. They are available in a variety of shapes, sizes and weight.

Types of swim fins

There are many different types of swim fins.

• Those used for either diving or snorkelling tend to have a larger fin and are not suitable for swimming training.
• There are also a growing number of ‘fitness’ fins, of which the majority are also not suitable for swimming training.

Swim fins suitable for training

There is a large variety of fins available that are suitable for swimming training.

• Most of the largest swimming equipment manufacturers produce a range of fins for both children and adults.
• They are sometimes referred to as training fins or training flippers.
• Whichever swim fins you use, the most important considerations are that they have short fins, they are of a one-piece construction and they do not have a heel adjuster.

Zoomers are shorter than the standard training fin and are designed to help develop a shallower and faster kick.

Monofins are large single, two-footed fin.

• They are a specialist piece of swimming equipment designed to help develop a swimmer’s underwater dolphin kick.
• These are usually used by senior competitive swimmers, as they tend to be an expensive piece of swimming kit.

The benefits of using swim fins

Training with fins provides the swimmer with many benefits. These include,

Leg kick development

The primary use of swim fins is to develop a swimmer’s leg kick.

• Kicking is an important and sometimes undervalued key swimming skill.
• The leg muscles are amongst the largest in the body, having a trained, effective leg kick minimises energy and oxygen consumption, whilst maximising propulsion.
• Therefore, kicking needs to be constantly and consistently developed and practised.
• Many coaches divide their leg kick sets 50/50 with half with swim fins and the other half without swim fins.

Increased ankle flexibility

Training with swim fins is a great way of increasing a swimmer’s ankle flexibility.

• Good ankle flexibility enables their feet to be positioned in a pointed (plantar flexion) position, which provides increased leg kick propulsion.

For example, using swim fins while practising vertical kicking, is a great way of increasing a swimmer’s ankle flexibility.

Introduction to a new drill

Swim fins are often great when first learning a new drill.

• They allow the swimmer to focus on their technique, without becoming fatigued.

For example, using swim fins for younger or inexperienced swimmers when they are first learning to breathe correctly during freestyle.

Speed development

Swimmers often train with swim fins to help them develop their swim speed.

• Wearing swim fins increases as swimmers leg speed, which in turn naturally increases the arm speed.

For example, many butterfly swimmers use the Popov drill.

• This requires the swimmer to perform a butterfly arm action, with a freestyle leg kick.
• This is a great arm speed drill for wearing fins.
• Not only do they help develop a swimmer’s arm speed, but they help reduce fatigue.

Underwater dolphin kicking

The underwater dolphin kick is a fast and powerful underwater kicking technique.

• It has become an increasingly important swimming skill, playing a key part in the development of butterfly, backstroke and freestyle starts and turns.
• Using fins allows the swimmer to focus on developing the combination of body undulation and a dolphin kick.
• This combination is fundamental to an effective underwater dolphin kick.

Related article on how to improve your underwater dolphin kicking

We have produced a related article on how to improve your underwater dolphin kicking. Which you can view by clicking this link: underwater dolphin kicking

Recovery swims

Using swim fins can be very beneficial after a tough training set as a part of a recovery swim. For example, an easy kick set with a kickboard or an easy swim with swim fins.

Warm-ups and cool-downs

Swim fins can play an important role in developing effective warm-up and cool-down procedures.

Swimming warm-ups are of key importance to swimmers because in order to swim well the swimmer’s muscles need to be warmed.

• This increases their flexibility and enhances their range of movement, making them more efficient whilst swimming.
• Swimming with warm and supple muscles reduces the chance of stiffness, soreness or injury.
• An effective warm-up also prepares the swimmer’s heart to pump large amounts of oxygen-rich blood throughout their body whilst swimming.

At the end of the training session, it’s important to perform a post-session cool-down after leaving the pool.

• This helps to disperse any lactic acid which may have built up in the swimmer’s muscles during the session
• This can result in stiffness and/or soreness.

For example, sets of easy kicking and swimming with swim fins are both effective ways of warming-up and cooling down.

Related article on how to improve your swimming warm-ups

We have produced a related article on how to improve your swimming warm-ups. Which you can view by clicking this link: swimming warm-ups

Amazon affiliate links

Our articles and posts may contain Amazon affiliate links, to products we use and recommend. If you buy something through one of these links, you won’t pay a penny more, but we’ll receive a small commission, which helps keep us in the water. Many thanks.

Many of our younger and less experienced swimmers use Cressi Light Fins, as they find them light, comfortable and ideal for kicking training.

• Cressi fins designed specifically for the pool and for training
• The short blade is made from highly reactive and light materials to guarantee agile and not very tiring, but still effective kicking
• The length of the blade and the materials used have been studied to enable perfect muscle training, without ever causing painful cramps
• Ultra-durable
• Lightweight, ideal for travel

Many of our senior and more experienced swimmers use FINNIS Zoomer Gold fins, as they find them comfortable and ideal for developing their leg speed.

• Forward Propulsion Hydro Channels Efficiency propels you forward
• Short Blade Promotes shorter and faster kicks
• Fitness Oriented Fin Increases leg strength and builds cardiovascular conditioning
• Fluid Separator Allows the foot to easily slice through the water
• Flex Box Catches water on the up kick, targeting and strengthening hamstrings and glutes

 Swimming resource library

We have provided a swimming resource library.

• This contains links to all of our publications and blog articles.
• Now with an easy to use index.
• To access any article simply click on the attached page link: Swimming resource library

Recommended swimming equipment

We have provided a recommended swimming equipment page.

• It contains swimming equipment that we and our swimmers use and recommend.
• You can access this page by clicking on the following link: recommended swimming equipment

The Competitive Swimming Exchange – Facebook Group

The Competitive Swimming Exchange. Is a Facebook group to help exchange ideas and information to collectively improve the sport we love.

• It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
• In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.

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