Swimming is often the hardest discipline to tackle when training for a triathlon as it is most technical out of the three sports. Unlike cycling and running, improvements in the water are not just about fitness but about efficiency, body position, and feel for the water. This is why swim kit becomes so valuable, not only for technique but for efficiency and strength.
At Optimal Endurance, we use swim equipment as a tool to add purpose to every session. Used correctly, swim kit does not replace good swimming but instead it enhances it. It allows athletes to target specific weaknesses, develop strength and technique in these areas, and perhaps the most important it helps keep sessions varied and engaging.
The Key Pieces of Swim Kit
Pull buoy
A pull buoy is placed between the thighs to keep the legs afloat. It allows you to focus on upper body strength and technique while promoting good body position, similar to the support a wetsuit provides on race day. It is especially useful for building endurance in the arms and shoulders for longer distance events.
Paddles
Paddles increase resistance in the water, helping to develop upper body strength and most importantly improve your catch by helping you gain a better feel for the water. When used with good technique, they build power and awareness rather than just encouraging you to pull harder.
Fins
Fins help improve ankle flexibility, leg strength, and overall body position. They are brilliant for drill work as they allow you to maintain speed and body position in the water while concentrating on technique. For many athletes, fins make sessions more enjoyable by helping them feel smoother and faster through the water.
Kick board
A kick board isolates the legs and builds lower body strength and endurance. It also helps with ankle flexibility by forcing focus on the kick aspect of the stroke without the counter balance from the arms. While triathletes may not rely heavily on their kick during a race, especially if it is wetsuit optional, a controlled and efficient kick supports balance and alignment in the water. The final few 100ms of a triathlon swim are crucial for an athlete to turn their kick on to engage the legs muscles before the run into transition to avoid jelly legs so using a kick board can help strengthen these particular muscles.
Optional Extras
Snorkel
A snorkel removes the need to turn your head to breathe, allowing you to focus entirely on stroke mechanics and alignment.
Tempo trainer
A tempo trainer helps you control stroke rate and pacing, which is particularly important for middle and long distance racing where efficiency is key. It can be particularly helpful for new swimmers who can either be windmilling or have a low stroke rate causing a pause in the mid section of the stroke. A tempo trainer provides the rhythm to stick to so athletes can find their perfect stroke rate.
Band
An ankle swim band (which alternatively can be an old inner tube cut into the right size) removes the kick completely, challenging your core strength and body position. It quickly highlights weaknesses and encourages better alignment. It also helps to encourage high stroke rate as the swimmer has no propulsion or lift from the legs relying solely on core and upper body strength.
The benefits and cautions of swim equipment
Swim training can sometimes feel repetitive, but introducing different pieces of kit or as commonly referred to as ‘swim toys’, keeps sessions varied and purposeful. It gives structure to workouts, breaks up long sets, and allows you to focus on specific elements of your stroke. But most importantly, it keeps things interesting and consistency is built on enjoyment.
While swim kit is incredibly valuable, it is important not to rely on it too heavily. Overusing equipment such as paddles or pull buoys can place extra strain on the shoulders and increase the risk of injury if not balanced with regular swim work. Rotating your equipment, mixing sessions up, and ensuring you are still spending plenty of time swimming without aids can help develop true efficiency and feel for the water.
It is also worth remembering that on race day, it is just you and hopefully your wetsuit. No swim equipment is allowed during the swim section of a triathlon. Swim kit should support your development, not become a crutch you rely on for a good swim. Use it to build strength and awareness in training, but always make sure your swimming stands strong on its own!
If you are looking to upgrade your swim kit, our Optimal Endurance athletes receive a 20 percent discount with Blue Seventy, who currently stock fins, paddles, pull buoys and kick boards to support your training.
Coach Rosie