[hlnx1]

Pull buoys and paddles are common in swim sessions. They have clear uses, but heavy reliance on them can hide technique problems.

• A pull buoy lifts the legs, which lets you focus on the arm stroke and rotation; it also shows how much a better body position could help
• Paddles increase the load on the shoulders and forearms; larger paddles mean more stress
• Small paddles or technique paddles can help feel the catch without a large increase in load
• Swimmers with shoulder pain should be careful with paddles and seek assessment if pain persists

Related: front-pack swimming economy.

How much of your swim session uses equipment?

[hlnx1]

A reasonable rule: no more than about a quarter to a third of a session with paddles, introduced gradually. Start with short repeats, for example 4×50 m with paddles in the main set, and build up over weeks if the shoulders feel fine.

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