For many swimmers, paddles are one of the most loved (and sometimes feared) pieces of gear in the mesh bag. They’re brilliant for building strength and feeling for the water, but with so many designs out there, it can be hard to know which type does what, and when you should be reaching for them.

Here’s a simple breakdown of the most common paddles seen poolside, how each style affects your stroke, and what kind of training they’re best suited for.

Traditional Flat Paddles – ‘The all-rounder’

These are the classic, flat, slightly rounded paddles most swimmers start with. They usually have silicone tubing to secure your fingers and wrist.

What they’re used for

• Building upper-body strength
• Helping swimmers feel a more powerful catch
• Assisting in correcting hand entry and pull pathway

Benefits

• Large surface area increases resistance and load
• Great for freestyle, backstroke and butterfly
• A go-to tool for distance swimmers building race-stroke strength

Best for: General training, mid-distance and distance sets, swimmers wanting a solid strength boost.

Finger Paddles – ‘The feel-for-the-water paddles’

These smaller paddles sit over the fingers rather than the whole hand. They encourage precise mechanics rather than brute strength.

What they’re used for

• Improving catch accuracy
• Encouraging correct hand entry alignment
• Reducing strain while still giving tactile feedback

Benefits

• Small size means less risk of shoulder overload
• Helps correct crossing-over and slipping in the stroke
• Great for early catch practice and drills

Best for: Technique sessions, swimmers rehabbing shoulders, and those learning to “hold” more water.

Freestyle Alignment Paddles – ‘The long, narrow ones’

These paddles extend forward from the fingertips in a straight line. They look unusual but serve a very specific purpose.

What they’re used for

• Training correct hand entry and extension
• Promoting a straight-line pull and better body alignment

Benefits

• Punishes crossing-over instantly, keeps your stroke honest
• Smooths out front-end freestyle mechanics
• Ideal for correcting an over-rotating or snaking stroke

Best for: Freestyle refinement, swimmers working on a straighter, more efficient catch.

Contoured / Ergonomic Paddles – ‘The “fits-like-a-glove” paddles’

These paddles follow the natural curve of your hand, making them more comfortable and more intuitive to pull with.

What they’re used for

• Strength training with a better catch feel
• Encouraging a natural hand position through the pull

Benefits

• Puts the hand and forearm in the optimal pulling angle
• Reduces slipping during the catch
• Often more shoulder-friendly than traditional flat paddles

Best for: Intermediate and advanced swimmers who want power and precision.

Power Paddles (Large Surface Area Paddles) – ‘The heavy hitters’

Designed for strength, these paddles are larger, flatter, and often used by stronger or more experienced swimmers.

What they’re used for

• Maximum resistance
• Heavy pulling sets
• Short, powerful reps

Benefits

• Builds strength quickly
• Can improve stroke length and pulling pressure
• Great for sprinters and open-water swimmers with strong shoulders

But be careful: They can overload shoulders if overused or used with poor technique.

Best for: Experienced swimmers with good mechanics and shoulder stability.

Strapless Paddles – ‘The self-correcting paddle’

These paddles have no straps at all; they sit against the palm, held in place only by water pressure and correct mechanics.

What they’re used for

• Developing a clean, efficient catch
• Training swimmers not to “slip” water
• Helping maintain correct catch phase positioning

Benefits

• If your hand entry or pull pathway is off, they’ll fall away instantly
• Builds a tremendous feel for the water
• Encourages relaxed, natural hand tension

Best for: Technique purists, coaches, and swimmers learning to optimise catch mechanics.

Sculling Paddles – ‘The specialist paddle’

Small, rounded paddles designed specifically for sculling drills.

What they’re used for

• Improving feel for the water in subtle angles
• Strengthening the forearm engagement through the catch

Benefits

• Adds just enough resistance to make sculling more effective
• Helps swimmers learn the fine-tuned pressure angles needed in all strokes

Best for: All levels during technique sessions, great for open-water swimmers struggling with “slipping” in chop.

How to Choose the Right Paddles for You

If you’re an open-water swimmer:

Go for traditional or contoured paddles for strength; strapless paddles for catch refinement.

If you’re working on technique:

Finger paddles, strapless paddles, or freestyle alignment paddles are your best friends.

If you want raw power:

Pick a larger paddle, but only if your shoulders are strong and your technique is solid.

If you’re prone to shoulder niggles:

Use smaller paddles, reduce volume, and prioritise technique paddles over power paddles.

Final Tip: Less Is More

Paddles are an incredible training tool, but overusing them can put unnecessary strain on your shoulders or mask technical flaws. Think of them like seasoning in a recipe: used well, they enhance everything; used too much, they overpower.

Aim to use them 2 – 3 times a week, mix between strength and technique paddles, and always keep your catch clean and controlled.