Whether you’re a seasoned ocean swimmer, a weekend squad regular, or someone just getting back into training, there’s one tool that consistently earns its place in the mesh bag: fins.

Simple in design but powerful in impact, fins help refine your technique, build leg strength, boost speed and, let’s be honest, make swimming feel a whole lot easier (and more fun). For ocean swimmers juggling pool sessions with salty kilometres, fins are especially valuable, helping bridge the gap between controlled laps and unpredictable open water.

But not all fins are created equal. Different shapes, blade lengths and stiffnesses serve very different purposes, and choosing the right pair can dramatically change what you get out of a session.

Here’s your guide to the different types of swim fins, what they’re used for, and how they can level up both your pool and ocean swimming.

Short-Blade Fins (Training Fins)

What they are

Short-blade fins are compact, lightweight and flexible, making them the most common fins seen in pool squads. They sit just beyond the toes and are designed to enhance, not overpower, your natural kick.

What they’re used for

• Technique and skill-focused sets
• Kick sets without overloading the legs
• Body position and balance work
• Open-water specific training (stroke rate control, tempo and rhythm)

Benefits

• Mimic the cadence of a natural freestyle kick
• Increase ankle mobility without forcing range
• Add just enough propulsion to refine body alignment
• Support high-turnover kick rhythms needed in chop and swell
• Reduce strain on knees and hips compared to longer fins

Best for: Almost everyone. Beginners, experienced swimmers, surf lifesavers and ocean swimmers alike. If you only own one pair of fins, this is the most versatile option.

Long-Blade Fins

What they are

Long-blade fins extend well beyond the toes, creating a large surface area that delivers maximum propulsion with each kick. They’re commonly associated with snorkelling and bodyboarding, but still have a place in swim training.

What they’re used for

• Strength and power-based sessions
• Developing slow, strong kicks
• Leg endurance work
• Snorkel-assisted or underwater drills

Benefits

• Huge acceleration with minimal effort
• Strengthens calves, hamstrings and glutes
• Helps swimmers feel the water pressure on the kick
• Excellent for slower, controlled drills where power is the focus

Best for: Intermediate and advanced swimmers building leg strength. Less suited to fast turnover or race-pace work, especially for ocean swimmers who rely on quick kicks.

Monofins

What they are

A single, wide blade that connects both feet, monofins are most famous in freediving but are also used in elite squads for dolphin kick and underwater efficiency.

What they’re used for

• Underwater dolphin kick development
• Core and posterior chain strength
• Streamline and body undulation drills
• Improving push-offs and underwater phases

Benefits

• Builds exceptional core, glute and lower-back strength
• Enhances underwater speed and efficiency
• Imprints full-body coordination and rhythm
• Valuable for ocean swimmers wanting more drive under waves or during deep dives

Best for: Advanced swimmers comfortable with intense dolphin-kick work and strong core engagement.

Breaststroke Fins

What they are

Speciality fins with angled or split blades that allow a natural whip kick. They’re less common but highly effective when used correctly.

What they’re used for

• Refining breaststroke kick timing and propulsion
• Building strength through the hips and inner thighs
• Controlled technique drills

Benefits

• Protect knees by encouraging correct kick mechanics
• Reinforce proper outward sweep and inward power phase
• Help swimmers feel effective water engagement

Best for: Breaststroke specialists or swimmers returning from knee issues who need technical support.

Surf / Bodyboarding Fins

What they are

Short, stiff fins made from heavy-duty rubber, designed for power in moving water. Commonly used in surf lifesaving, bodysurfing and ocean rescue.

What they’re used for

• Strong propulsion through breaking waves
• Ocean entries and exits
• Open-water and surf-specific training
• Safety support and rescue scenarios

Benefits

• Explosive acceleration in turbulent water
• Extremely durable against sand, reef and rocks
• Build powerful lower-leg and ankle strength
• Train the kick needed to “punch through” surf

Best for: Ocean swimmers, surf lifesavers, and anyone regularly swimming in rough or wavy conditions.

Choosing the Right Fin for You

For speed + ocean stroke rate:

Short-blade training fins

Why? If your goal is a fast, reactive kick that translates directly to open water, short-blade fins are your best friend. They encourage a high-tempo kick without overpowering your stroke, helping you maintain rhythm in chop, swell and crowded race conditions. Ideal for ocean swimmers working on stroke rate, tempo control and race-specific speed.

For strength + power:

Long-blade fins or surf fins

Why? When it’s all about building leg strength and raw propulsion, longer or stiffer fins come into their own. Long-blade fins develop slow, powerful kicks in the pool, while surf fins are unmatched for explosive power in waves. These fins are best used sparingly in focused sets, as they place higher demands on the legs and ankles.

For technique + dolphin work:

Short blade fins or Monofin

Why? Short-blade fins are excellent for refining overall technique, body line and underwater skills without overwhelming your stroke. A monofin takes things further, forcing full-body coordination and strong core engagement during dolphin kick work. Together, they’re powerful tools for swimmers looking to improve streamlining, underwaters and efficiency through waves.

For breaststroke refinement:

Breaststroke-specific fins

Why? Designed to support the unique mechanics of the breaststroke kick, these fins help swimmers feel correct timing, outward sweep and inward power. They’re particularly useful for isolating kick technique, protecting the knees, and building confidence in the movement, especially during drills or rehab-focused sessions.

For general squad sessions:

Short-blade training fins (the all-rounder)

Why? If you want one fin that does almost everything, this is it. Short-blade fins suit mixed-ability squads, varied sessions and both pool and ocean crossover training. They add speed without masking flaws, support technique development, and slot easily into warm-ups, main sets and recovery work, making them the most versatile choice for most swimmers.

The Big Benefits of Using Fins

1. Better body position

Fins lift your hips and legs, helping you experience the streamlined position you’re aiming to hold in open water.

2. Improved ankle flexibility

A flexible ankle equals a more efficient kick. Fins gently accelerate this adaptation.

3. Stronger legs

From calves to glutes, fins build the muscle groups that matter for ocean propulsion and stability.

4. Faster neuromuscular patterns

Training at assisted speeds teaches your nervous system what fast, efficient movement feels like.

5. Reduced shoulder load

Perfect during heavy swim weeks or recovery phases, fins allow cardio work with less upper-body stress.

6. More fun and more variety

Fins unlock creative sessions, sprints, underwaters, tempo sets, keeping training engaging and motivating.

Fins aren’t just for beginners. They’re one of the most versatile tools in a swimmer’s kit. Whether you’re building strength for the surf, refining technique in the pool, or chasing speed in your next ocean swim, the right fins can genuinely transform your training, one kick at a time.