Equipment guide

This section provides a more detailed look at the optional equipment that you can use to aid your progress throughout the course. They offer added support and introduce more variety through the phases whilst you learn and develop your technique.

These video examples below show a swimmer using the equipment while performing full stroke front crawl at a steady effort.

Pull buoy

This will lift your hips and legs, automatically improving your body position. Suitable for working on the front end of the stroke - extension, catch and pull. Lifting the legs will allow you to do this. You only want to use it in small doses so you don’t become too reliant on it. It immobilises your legs as you squeeze them together to keep the pull buoy in, so you don’t have to control them when using it. Too much time with it, however, and you will lose the ability to kick your legs when you take it out. You’ll feel like you don’t have reasonable control of them and they'll be all over the place.

Place the pull buoy between your thighs, fairly high up. Press your legs together lightly to keep it in place, but allow your lower leg to be relaxed. Point your toes back.

Center snorkel

This removes breathing from the equation, giving you one less thing to consider or distract you, freeing you up to really hone in on what you are doing. It can help you focus on body position, rotation, catch, pull…..anything apart from breathing technique. It will help promote good left/right symmetry as there is no head turn to potentially throw one side off during the breathing cycle. You can repeat good-quality movement patterns, building up muscle memory, so when you bring breathing back in, you are more likely to maintain the correct technique.

Adjust the strap so the snorkel is nice and stable. If it's too loose, it will move around side to side. Breathe normally on the rhythm of your stroke rate, little bit out, little bit in, frequently. You may need a nose clip as closing off your mouth with the snorkel can increase the feeling of pressure in your nose, which is uncomfortable. A nose clip takes this away and doesn't impact upon your breathing.

Short fins

Small, light fins designed for front crawl swimming. These will help raise your hips and legs closer to the water's surface and provide more propulsion from your kick. This gives you a little boost and will make whatever you are doing feel like it requires less physical effort. You’ll feel higher and lighter. They will be helpful in any body position or rotation drill, as it will be easier to stay high in the water and to control movement.

The key when using fins is to not over kick. Kick gently, the effort should be the same as it would without them. Focus on frequency, small, light fast kicks over bigger, powerful kicks. If you kick too hard, the effort will be high and it will generate so much propulsion it will take away from what technical element you are working on.

Paddles

Hand paddles are a valuable tool for improving your swimming technique and building strength in the water. By increasing the surface area of your hands, they create more resistance during each stroke, helping to develop stronger pull mechanics and arm muscles. Paddles also encourage better hand positioning and provide immediate feedback on your stroke efficiency, as improper technique becomes more noticeable with the added resistance. When used correctly, they can aid in improving your feel for the water, increasing your propulsion, and refining your overall stroke. However, it's important to use them in moderation to avoid overloading your shoulders. You will see in the sessions that they are only suggested in small doses towards the end of sessions in later phases.

How you use them depends slightly on the kind of paddles they are. But in general, do not have them attached to your hand too tightly, secure but not fixed rigidly. Also, make sure your hand is shaped how you would have it without them on - don't splay your fingers or have them holding onto the sides of the paddles. This will allow the paddles to help you develop feel and understanding of the entry, catch and pull.

Buoyancy shorts

These are neoprene shorts you can wear over your regular swimsuit. Like the pull buoy, they will lift your hips and legs, improving your body position. However, they allow you to kick as usual - which is great. They can be used to assist the focus on any aspect of technique and are especially useful if you find any drills challenging or tiring. They contribute to make things easier, so you can focus on form and technique over effort.

You can really go too wrong with these. Just make sure you order an appropriate size, but be warned they tend to stretch out and go baggy quite quickly.

There is not a video example.