Anti-Paddle Swim Set

Anti-Paddles are a tool for technique and feel in the water. They reinforce a full arm catch and allow the swimmers to focus on a high elbow. Our anti-paddles are most commonly used during race preparation when swimmers can experience these benefits in full force, prior to stepping on the blocks. Often, this will be the last piece of equipment swimmers will use prior to putting their racing suits on.

We wanted to share our knowledge of the anti-paddle by sharing a simple swim set that reaps the benefits of the anti-paddles and your swimmers feel for the water. As the swimmers go through the set, they will adjust their pace and experience a better feel for their stroke with the use of the anti-paddles and a gradual increase in speed.

The general focus and goal of this set is transferring the use of the anti-paddles on the 4x25 and generating that “easy speed” with a better feel for the water on the 50’s. During this set, swimmers should be focusing on:

• A high elbow catch

• A low DPS (distance per stroke) -this can be done by keeping the leading arm out in front as long as possible while incorporating a 6 beat kick to keep the body position align

• Slowing down stroke on the 4x25’s to avoid spinning

• Taking the technical focuses from the 4x25’s into the 50’s and generating efficient speed

Pick your intervals and ENJOY the process!