Paddles make your hands bigger. More surface area means more water moved per stroke — which means more resistance and more power development. Used correctly, paddles improve your catch mechanics and build swim-specific strength.
Types of Paddles
Flat Paddles
The standard design — a flat plastic plate slightly larger than your hand with elastic loops.
Best for: Building pulling strength, feel for the water, general training. Warning: Flat paddles worn incorrectly (with all fingers inserted in all loops) can strain shoulders. The thumb loop is often intentionally loose or absent — this is by design, so your hand is ejected from the paddle if your catch angle is wrong.
Technical/Fingertip Paddles
Much smaller paddles that cover only the fingertips or the top half of the hand.
Best for: Technique development, learning proper catch angle, beginners. Why they work: Because they’re small, they give feedback about hand entry and catch angle without overloading the shoulder.
Strapless Paddles
Paddles with no elastic straps — held in place only by water pressure when your catch angle is correct.
Best for: Advanced technique work. If your catch is wrong, the paddle falls off.
What Size Paddle to Choose
Beginners and technique work: Choose paddles that are the same size as your hand or slightly smaller.
Strength building: Choose paddles that are 10–20% larger than your hand.
Avoid: Paddles that are significantly larger than your hand. They increase shoulder injury risk and can build strength in the wrong movement patterns.
Top Picks for 2026
Best Overall: Speedo Power Plus Paddle
Slightly oversized, contoured to the hand, designed to give clear feedback if your catch angle is off. Durable and widely available. ~$20.
Best for Technique: Finis Agility Strapless Paddle
Strapless design gives immediate feedback on catch mechanics. If your catch is wrong, it falls off. Excellent for technique-focused sets. ~$25.
Best for Beginners: TYR Catalyst Training Paddle
Small, light, easy to use. Wrist and finger straps for secure hold. Good entry point for swimmers new to paddles. ~$15.
How to Use Paddles Safely
Shoulder warning: Paddles increase load on your shoulder joint. If you have any shoulder issues, consult a physio before adding paddles to your training.
Build volume slowly: Start with 4×100m on paddles per session. Build to 800m–1km of paddle work gradually over 4–6 weeks.
Combine with pull buoy: Paddle + pull buoy is a classic combination that loads your upper body while removing kick fatigue. Effective for long pull sets.
Don’t do sprint work with paddles: The added resistance and speed increase injury risk. Use paddles for moderate efforts.