Incorporating Paddles: Strength-Building Drills for Freestyle

When it comes to building upper-body strength and refining stroke mechanics in freestyle swimming, paddles are one of the most effective tools a swimmer can use. Whether you're training for competition or just looking to power up your swim workouts, integrating paddles into your routine can dramatically improve your pull strength, technique, and water feel.

In this article, we’ll explore the benefits of using paddles, the best drills to build strength in freestyle, and tips for using them safely and effectively.

🏊‍♂️ Why Use Paddles in Freestyle Training?

Swim paddles increase the surface area of your hands, forcing your arms, shoulders, and back to work harder during each stroke. They help:

• ✅ Build muscle strength in the arms, lats, and shoulders

• ✅ Improve stroke technique by enhancing feel for the water

• ✅ Reinforce proper hand entry and catch mechanics

• ✅ Boost distance per stroke (DPS)

• ✅ Expose flaws like cross-over, dropped elbows, or poor alignment

However, paddles should be used with caution — overuse or poor technique can lead to shoulder strain.

🔁 Strength-Building Freestyle Drills Using Paddles

1. Single Arm Freestyle with Paddle

Purpose: Isolate one side to improve balance, alignment, and shoulder strength

How to do it:

• Wear a paddle on one hand, the other at your side

• Swim 25m or 50m with just one arm pulling

• Focus on steady rotation, high elbow, and controlled breathing

🔁 Alternate arms each lap

2. Catch and Pull Drill with Paddles

Purpose: Reinforce early vertical forearm (EVF) and power in the pull phase

How to do it:

• Begin in a streamlined position

• Focus on the high-elbow catch and strong pull through the water

• Keep a tight core and smooth rotation

✅ Emphasize form over speed to maximize strength gain and technique

3. Paddle + Pull Buoy Sets

Purpose: Target upper-body power without leg involvement

How to do it:

• Use both paddles and a pull buoy between your thighs

• Swim 4–6 x 100m pull sets

• Keep hips high and initiate catch early

💪 A great combo for building strength while dialing in form.

4. Resistance Paddles Sprint Repeats

Purpose: Build explosive strength and speed endurance

How to do it:

• Perform 6 x 25m sprints with short rest (15–20 sec)

• Focus on quick turnover with powerful pulls

• Rest 1–2 minutes after each set of 6

⚠️ Maintain perfect form — don’t let fatigue cause technique breakdown.

5. Paddle-Fin Combo Drill

Purpose: Link upper and lower body strength and coordination

How to do it:

• Wear paddles and short fins

• Swim freestyle focusing on a steady kick and powerful catch

• Use for drill sets or moderate-pace intervals (e.g., 5 x 50m)

🎯 Helps integrate whole-body rhythm while building resistance strength

🧠 Tips for Using Paddles Safely and Effectively

• ✅ Start with small paddles to reduce injury risk

• ✅ Focus on technique first — paddles amplify bad habits

• ✅ Warm up without paddles to prep your shoulders

• ✅ Use paddles for short sets (25m to 100m reps) early on

• ✅ Avoid paddles if you're recovering from shoulder injuries

💡 Think of paddles as a tool to refine—not replace—technique.

📆 Sample Paddle Training Set

Warm-Up:

• 200m freestyle swim

• 4 x 50m drill (no paddles)

Main Set:

• 4 x 50m single-arm paddle drill (each arm)

• 4 x 100m pull buoy + paddles (moderate pace)

• 6 x 25m paddle sprints (race pace effort)

Cool Down:

• 100m easy swim (no paddles)

🏁 Final Thoughts

Incorporating paddles into your freestyle training can unlock new levels of strength, technique, and efficiency. But like any tool, they’re most effective when used intentionally and in moderation. By targeting specific aspects of your stroke and building smart paddle-based drills into your sessions, you’ll swim stronger—and smarter.