More Pull and Paddles?

In the realm of competitive swimrun the discussion surrounding the optimal approach to maximizing performance with the use of pull buoys and paddles generates debate. While some advocate for exclusively utilizing these tools to enhance strength, technique, and speed, others including myself contend that a balanced approach incorporating both gear-assisted and gear-free swimming yields superior results. Drawing upon scientific evidence and analysis I firmly advocate for the latter approach, emphasizing the multifaceted benefits of a diversified training regime.

But let’s first define the evaluation criteria. I define three objectives for my swimrun swim sessions.

1. Speed Improvement through the development of neuromuscular skills, technique and strength

2. Contribution to the overall aerobic load of the training

3. The level of enjoyment related to the workout

Without the third most of us won’t meet the first two. Now let’s look at them one by one.

Objective 1 – Development of Neuromuscular Skills, Technique and Strength

One of the core arguments against relying solely on paddles is the potential stagnation in neuromuscular skill development. An article by Rod Havriluk <LINK> underscores this point, highlighting the necessity for swimmers to cultivate the intricate balance and range of motion essential for optimal performance. Swimming without gear facilitates the refinement of technique, fostering the subtle adjustments in stroke mechanics crucial for efficiency and speed.

Havriluk’s study of the research explains that while paddles augment force application, they often lead to a decrease in hand velocity and a truncated range of movement. This indicates that reliance on paddles hinders the development of stroke timing and crucial neuromuscular adaptations necessary for sustained performance improvements. Integrating gear-free swimming into training regimens is paramount for developing technique and enhancing neuromuscular coordination which lays the foundation for long-term improvement. 

The research concluded that “paddle training is probably not as effective to improve swimming-specific strength as often believed” (Takagi, et al., 2021). Another recent study concluded that paddles had “little, if any, strength benefit” (Wirth, 2022). So while paddles may enhance propulsion, they do not necessarily translate to a commensurate increase in swimming-specific strength which is more effectively targeted through dedicated strength work.

• Emphasis on Upper Body Strength: Pull buoy and paddle swimming rely heavily on the upper body for propulsion. Therefore, exercises that target the muscles of the back, shoulders, and arms become even more important. Variations of lat pulldowns, rows, bench press, and shoulder press can be prioritized to enhance upper body strength and power.

• Core Stability and Rotation: Without the contribution of the leg kick, maintaining proper body position and rotation becomes crucial in pull buoy and paddle swimming. Core exercises that focus on stability and rotational strength, such as plank variations, Russian twists, and rotational medicine ball throws, can help swimmers maintain alignment and generate power through rotation during the stroke.

• Shoulder Strength and Stability: With the added resistance from paddles, shoulder strength and stability become paramount to prevent injury and maintain proper stroke mechanics. In addition to traditional shoulder press and rotator cuff exercises, incorporating exercises that target shoulder stability, such as external and internal rotation with resistance bands or light dumbbells, can help strengthen the shoulders and reduce the risk of overuse injuries.

• Specific Swim Stroke Simulations: Since pull buoy and paddle swimming isolate the upper body, incorporating exercises that mimic swimming motions can be beneficial for reinforcing proper stroke mechanics. Functional movements such as cable rotations, resistance band swim strokes, and overhead medicine ball throws can help replicate the pulling motion and strengthen the muscles used in pull buoy and paddle swimming.

• Explosive Power Development: Plyometric exercises that focus on explosive power can be particularly beneficial for pull buoy and paddle swimmers, as they aim to improve the speed and efficiency of their strokes. Incorporating plyometric exercises like medicine ball slams, clap push-ups, and explosive pull-ups can help enhance power generation and speed in the water.

Objective 2 – Contribution to Overall Aerobic Load

Another compelling argument in favor of a mixed approach is its contribution to the overall aerobic load during training sessions. While paddles offer benefits in terms of velocity, they often result in a lower overall heart rate and training load compared to gear-free or pull-buoy-only swimming. This is a major disadvantage when considering the contribution of your swim sessions to the overall weekly training load.

By incorporating both gear-assisted and gear-free swimming into training routines, athletes can strike a balance between pull-paddle specificity and cardiovascular endurance. Gear-free (or pull-buoy only) swimming necessitates a higher cadence and engages a broader range of muscle groups, thereby elevating heart rate and contributing to a more comprehensive aerobic stimulus. This holistic approach not only enhances overall fitness but also mitigates the risk of overreliance on gear-dependent propulsion, which may ultimately limit swim skill related performance gains.

Objective 3 – The Enjoyment Factor

Most of my squad swimmers are swimrunners. Many of these have no real swim background, the first step in their swimming is enjoyment (not improvement). After writing thousands of swim session plans and swimming the majority of them myself, I can say that most people enjoy some variety in their sessions, with drills and gear mixes adding to this variety. When performing the sessions with others these quick changes between sets create the kind of teamwork and coordination that we find in swimrun. 

But not everybody is “most people” and if you prefer very simple session protocols that is your prerogative. However, when setting sessions for squads or one-to-many programs it is much easier for an individual to dumb down the session than it is to do the reverse. Also with the mix of gear vs no gear, if you want more gear, just use more gear.

I am a big advocate of pull-buoy-only sets, and I am a user of buoyancy shorts on freestyle sets. Unless you are a very good swimmer you will not have a great position in the water, and drag is the #1 enemy of the swimmer. Putting your body in a balanced, low-drag position allows you to practice good stroke mechanics. We only have limited swim time and only good strokes count! If you need this additional buoyancy, please use it.

Evidence from the Research

• Studies show that when swimmers use paddles, their hand movements slow down, which could limit their speed development.

• Slower cadences and more reliance on muscular endurance lowers the aerobic load of pull-paddle swimming.

• Research also indicates that using paddles might not increase swimming-specific strength as much as people think.

• While paddles can make swimmers move faster, they don’t always lead to a significant improvement in long-term speed development.

Use Paddles with Purpose

Steady swimming with paddles is like cycle training on an eBike. When you use them, use them with purpose! This is an example series from my squad session last night:

The 6 × 50 is HARD is full muscle recruitment, the rest interval is deliberately short to not allow the anaerobic system to fully recover. The 100 FS is easy active recovery. The 400 is with fins and small paddles this allows for a high cadence and trains the stroke timing hand-hip connection at higher speeds which is important for Pull-Paddle swimming. This also encourages an engaged core and long-axis tight line which is to be maintained on the next 6× 50 with paddles and pull-buoy.

Summary

The idea that only using pull buoys and paddles is the most effective way to improve your pull-paddle swimming isn’t backed by solid evidence. I suggest that a balanced approach that includes both gear-assisted and regular swimming is the way to go. By mixing it up, you not only improve your technique, build strength and endurance but also ensure that you’re getting a well-rounded workout. So, if you’re aiming to be a better swimrunner, don’t just rely on paddles – diversify your training routine for the best results.

See also my earlier post on Swimming with Paddles.