Introduction: Why Posture Matters in Swimming

When it comes to swimming efficiently, technique trumps brute strength. One of the most important yet often misunderstood elements of technique is body posture. In other words, how you hold and move your body in the water.

Whether you are swimming freestyle or backstroke, your posture affects everything: your streamline, breathing rhythm, kick efficiency, and overall speed. Many beginner swimmers focus on arm strokes and breathing patterns, but forget that how your body moves as a whole is what ties it all together.

In this post, I will clear up a common misconception: should your hips stay flat or rotate when swimming? Let's dive in.

Quick Jump To:

• Should Hips Stay Flat in Freestyle and Backstroke?
• Benefits of Proper Rotation
• Common Mistakes: Twisting vs. Rotating
• Tips and Drills to Practice Efficient Rotation
  • 🎥 Watch: Video Tutorial
• Backstroke: Same Principle, Different Orientation
• Conclusion: Unlocking Better Swimming with Good Mechanics
• FAQ

Should Hips Stay Flat in Freestyle and Backstroke?

Short answer: No, your hips should not stay flat throughout your stroke - in either freestyle or backstroke.

Instead of keeping the hips pointing straight down (in freestyle) or up (in backstroke) the whole time, your body should rotate as a unit - from your shoulders down to your hips around your centerline. This movement isn't twisting from the upper back while keeping the lower body rigid. It's a full-body rotation, side to side, that happens with every stroke cycle.

Think of your body like a log rolling gently in the water. You rotate slightly onto one side during the pull, then transition through a brief flat position, and rotate onto the other side. Your hips follow this motion - they're not passive passengers. Hips don't lie :).

Whole-body rotation means that your entire torso (from shoulder to hips) rotates together around your spine as you swim. It's not just the arms reaching forward or the shoulders rolling over, your core and hips need to participate in that movement to create a fluid, connected stroke.

In freestyle, this rotation typically reaches about 30 to 45 degrees to each side. You're not rolling all the way onto your side, but you're not staying flat either. Backstroke works the same way, just flipped on your back.

Why does this matter?

Proper rotation:

• Increases your stroke length by allowing a better reach and catch.

• Engages larger muscle groups (like your lats and core) for more powerful pulls.

• Reduces shoulder strain by distributing the movement across the whole body.

• Improves body alignment, helping you stay streamlined and minimize drag.

Think of it like dancing with the water. The better your rhythm and body awareness, the smoother and more efficient you'll move.

So rather than trying to keep your hips still, focus on allowing them to roll naturally in sync with your stroke. It might feel strange at first, especially if you've been swimming flat, but once it clicks, your swimming will feel smoother, stronger, and much more efficient.

Benefits of Proper Rotation

When you rotate well, everything about your swimming gets better. Here are some of the key benefits of practicing and mastering proper body rotation in more detail:

1. Longer, more efficient strokes

A good side-body extension allows you to reach farther with each arm stroke without over-stretching or muscling it. You glide better, pull more water, and waste less energy.

2. Improved breathing technique

Rotating the body makes it easier to breathe to the side without lifting your head (especially if your neck is not very flexible). This keeps your body smaller in the water and reduces resistance during the breath.

3. More powerful pull

When your body rotates, your arms can engage the latissimus dorsi and other strong back and core muscles, making each pull more effective. Allowing you to connect the pull with the hip drive, therefore, producing more power.

4. Better balance and reduced drag

Staying flat often leads to wiggling hips or scissoring legs, which create drag. When you rotate smoothly, your body maintains a narrow, torpedo-like profile in the water.

5. Lower injury risk

Proper rotation distributes stress more evenly, reducing strain on your shoulders and neck, which are common injury zones for swimmers who overreach or stay too flat.

Common Mistakes: Twisting vs. Rotating

Many beginner swimmers hear "rotate your body" and accidentally take it to mean "twist your shoulders" - but this can lead to poor technique, inefficiency, and even shoulder pain.

Let's break down a few common mistakes when trying to apply body rotation, and what to do instead.

❌ 1. Twisting the upper body while leaving hips behind

This is probably the most common error. You rotate your shoulders but keep your hips flat, creating a disconnected motion. This kind of torso twist puts stress on your spine and doesn't help your stroke at all.

✅ Fix: Rotate your torso as a whole unit - shoulders, ribs, hips - all move together. Your belly button and chest should face slightly to the side at the same time, not independently. Think of showing your belly button to each side. Or pretend your hips are like ice skate blades, gliding from one edge to the other.

❌ 2. Over-rotating onto your side

Yes, rotation is important, but rolling too far onto your side (especially past 60°) can throw off your balance, bring your recovery arm past your body line, and make it harder to catch water effectively.

✅ Fix: Aim for a controlled rotation of about 30-45 degrees. You should feel like you're swimming on your side a little, not entirely. I know, easier said than done! Check later in the article for exercises that can help.

❌ 3. Pausing or locking at full rotation

Some swimmers reach the peak of their rotation and then freeze for a moment - usually while breathing - before continuing. This creates rhythm breaks and leads to a jerky stroke.

✅ Fix: Think of rotation as part of a continuous flow, not a stop-and-go movement. Your stroke and rotation should be synchronized and smooth, with no pauses.

❌ 4. Leading rotation from the head or shoulders only

It's easy to focus on reaching and turning your head to breathe, and forget the rest of your body. The result: your spine torques, your rhythm breaks, and your lower body loses control.

✅ Fix: Lead the rotation from your core, not your head. Your head stays aligned with your spine, and the whole body rolls together. Breathe as part of the body roll - not instead of it.

By being aware of these common pitfalls and correcting them early, you'll build a stroke that's smoother, more connected, and more sustainable.

Tips and Drills to Practice Efficient Rotation

Improving body rotation isn't about forcing your body to twist more - it's about developing, balance, rhythm, control, and awareness. Below are practical tips paired with drills to help you feel the right movement and integrate it into your stroke.

🔹 Tip 1: Keep your head still and aligned with your spine When the head moves independently, the body loses balance and rotation becomes jerky.

✅ Drill: Head-Lead Body Rotation (aka "balance drill") Arms at your sides, face down looking at the bottom of the pool (or snorkel on), and gently rotate side to side using only your body - no arm strokes. This drill trains controlled, head-aligned rotation driven by the torso.

🔹 Tip 2: Feel your body line on each side To rotate well, you need to feel what it's like to swim on your side and be comfortable to balance in this position, not flat on your stomach.

✅ Drill: Side-Kick with Bottom Arm Extended Kick in a streamlined position on your side, with your lower arm extended and your face down or slightly turned. Hold this posture and feel your balance. Switch sides every 25m. It builds awareness of side-body positioning and helps clean up over-rotation.

🔹 Tip 3: Engage your core - not just your shoulders Many swimmers overuse their shoulders and forget the middle of their body. Good rotation comes from the hips and core, not from the arms trying to "pull harder".

✅ Drill: 6-Kick Switch Start in a side-kick position (one arm extended, one by your side), kick six times, then bring the arm by your side towards your chest and spear it forward. At the same time, move the extended arm backwards and switch to the other side. Important: keep your arms underwater (we are not swimming yet, just rotating). Focus on using your hips and core to drive the rotation, not just the arms. Add a snorkel to remove breathing distractions.

🔹 Tip 4: Build smooth timing between stroke and roll Rotation should match your pull timing - not lag behind or lead too early.

✅ Drill: Single-Arm Freestyle with Rotation Focus Swim freestyle using only one arm; keep the non-working arm by your side. Focus on rotating your body with each pull and keeping the timing smooth. This isolates the rotation and helps you coordinate the stroke rhythm. The main mistake here is that swimmers think of this drill as side-stomach, side-stomach type of movement. Similar to a limp walk or galloping horse. However, you also have to remember the other side, so the rhythm is more like side-stomach-side, side-stomach-side, where you rotate to both sides evenly - even though only one arm is moving. Regarding breathing, you always breathe to the arm that is moving, so your extended arm serves as your support.

🔹 Tip 5: Make it continuous - no pauses Your rotation should be part of a flowing stroke, not a stop-start motion.

✅ Drill: Catch-Up Drill with Emphasis on Flow Swim freestyle but only begin your next stroke when both hands are together in front. This gives you time to focus on each rotation and how it fits into the stroke cycle. Try not to pause - just glide, rotate, and go. Feel free to grab a small pencil or some object in your hands and hand it over to the other hand when they meet upfront.

🔹 Tip 6: Practice rotation without the distraction of arms or breathing Sometimes it's easier to improve rotation by isolating it completely from your stroke. Practicing body roll in a simplified, stationary way helps you build awareness and balance before adding arm movement or breathing.

✅ Drill: Stationary Streamline Roll with Pullbuoy While floating in place with a pullbuoy between your legs, hold a tight streamline and gently roll your body from one side to the other by using your core muscles. Try to pause briefly on your side and see if you can hold your balance and not fall over to your back. Then roll back to the other side. Keep your head still, eyes down, and core engaged. The goal is to feel how your whole body rolls together as a unit while staying streamlined.

🔹 Tip 7: Train your ability to return to side balance after flattening out One of the harder parts of rotation is not just rolling onto your stomach, but getting back to your side with control. Many swimmers lose their hip position here and end up flat without realizing it.

✅ Drill: Reverse Recovery Roll Start on your side with both arms down by your sides. Begin a simulated freestyle recovery by sliding one arm forward (as if you're about to start a stroke), allowing your body to naturally rotate onto your stomach. Then, without using the other arm, reverse the exact same movement you just did: pull the extended arm back toward your hip and at the same time roll your body back onto your side.

This drill is deceptively difficult. You'll feel how challenging it is to pull your hips and torso back into a side-lying position once they've flattened out. Focus on using your core, not your arms, to initiate the rotation. Add fins if needed to keep position in the water.

🔹 Tip 8: Connect arm extension with opposite hip rotation A key part of efficient swimming is learning how the body works as a system. When one arm extends forward, the opposite hip should help drive the rotation - not resist it.

✅ Drill: Backwards Freestyle with Counter-Rotation Focus Swim slowly backwards (reverse freestyle) with a strong focus on rotation mechanics. As your left arm pushes forward underwater, allow your right hip to rise from flat position to the surface. Then switch. The movement is slow and controlled - you're not trying to go fast, you're trying to feel the opposition between arm and hip.

🎥 Watch Backwards Freestyle Drill

This drill trains coordination, builds core control, and helps you understand how to rotate the hips to support arm movement rather than fight against it. It's also a great way to challenge your balance and proprioception in the water.

Try including 2-3 of these drills per session - even just 10-15 minutes and you'll start to feel a smoother, more natural rotation develop in your stroke. If it is tough to move forward, because your kick is not efficient, feel free to use fins to help with that.

Backstroke: Same Principle, Different Orientation

Just like in freestyle, backstroke relies on controlled whole-body rotation. The only difference is that you're facing upward instead of downward. But the principle remains the same: your shoulders, ribs, and hips rotate together around your spine to create an efficient, connected stroke.

What many swimmers get wrong in backstroke is staying flat on their back and trying to muscle through the stroke with just their arms. This limits power, reduces reach, and increases drag.

Instead, your goal should be to roll from one side of your body to the other, using your core and hips to support the movement of your arms.

Here's what to keep in mind:

• When your right arm is pulling, your right side should be rotated down slightly, and your left side should be rotated up.

• As your right arm begins the underwater pull, your left arm should already be recovering through the air, and your left hip starts rotating downward to help drive the stroke. This rotation isn't just passive. It's part of the propulsion. Your hips and torso roll together, leveraging your core muscles to support the pull. By the time the rotation finishes, the recovering left arm is already entering the water, and the body is rotated to the left side - ready for the next catch.

• Just like in freestyle, the rotation angle should be around 30-45 degrees - not completely on your side, but definitely not flat.

To improve backstroke rotation, you can apply many of the same drills you used for freestyle - just flipped. For example:

• 6-Kick Switch works beautifully on your back.

• Single-Arm Backstroke helps isolate the rotation movement. You can vary the rhythm, for example: 1 left, 2 right, 3 left, 2 right, 1 left arm stroke to challenge coordination and balance.

• You can also try backstroke catch-up with a slight pause to feel the timing of your roll.

The key is to stay relaxed and allow your body to roll smoothly from side to side, without forcing it. And as always, your hips are part of the motion, not just your arms.

Conclusion: Unlocking Better Swimming with Good Mechanics

Good body rotation is one of the most important and overlooked parts of efficient swimming in both freestyle and backstroke. It's not about forcing big movements or twisting awkwardly. It's about building balance, awareness, control, and rhythm through your core, not just your arms.

Here are a few key takeaways as you work on improving your rotation:

• Go slow. Speed masks flaws. Slowing down your stroke helps you feel what your body is doing and where it might be out of sync. Precision always comes before power.

• Exaggerate rotation in drills. While proper stroke rotation is around 30-45 degrees, in drills it can help to go much further, even close to 90 degrees. This helps you learn balance on your side and build full-body awareness.

• Be patient and consistent. It takes repetition to make good movement patterns automatic. You might feel awkward at first, but that's a sign you're learning something new. Stick with it.

The goal is not to add more effort to your stroke. The goal is to use your body more effectively so swimming becomes smoother, stronger, and more sustainable over time.

Work rotation drills into your warm-ups, technique sets, or cooldowns. Even just 10-15 minutes per session makes a difference. Your shoulders will thank you, and your stroke will start to feel easier, not harder.

Have you ever wished you could customize your swim gear without breaking the bank or impatiently staring out the window, waiting days for delivery? Good news, the future is here, and it's called 3D printing. And no, you do not need an engineering degree or a NASA-sized budget to get started, just a little curiosity (and maybe a friendly neighborhood tech geek).

Whether you're looking for custom paddle shapes, desperately need replacement parts faster than your next Amazon shipment,or simply love the idea of personalized gear to keep your gear from vanishing poolside, 3D printing might just become your new favorite obsession. There are already tons of smart, free swimmer-friendly designs floating around online, just waiting to be printed. Think: hand paddles that fit like a glove, nose clips that actually stay put, or handy hangers for your soggy gear.

Ready to dive in and discover how surprisingly easy it is to create swim gear that actually fits your life? Let's jump into the exciting world of 3D-printed swimming accessories!

Quick Jump To:

• Why Consider 3D-Printed Swim Gear
• 3D-Printed Swim Gear and Accessories
  • 3D-Printable Goggle Clips and Nose Pieces
  • DIY Swim Goggle Cases
• Hand Paddles
• Swim Fins and Fin Accessories
• Snorkel and Breathing Aid Components
• Nose Clips
• Miscellaneous Swim Accessories and Decor
• Where to Find Swim Gear Files Online
• Want to Design Your Own Swim Gear
• Conclusion Print Swim Repeat
• FAQ

Why Consider 3D-Printed Swim Gear?

Let's be honest, store-bought swim gear doesn't always give you the perfect fit. Your paddles are either too big or just too small, replacement parts sometimes cost nearly as much as entirely new equipment or your pool gear keeps ending up in a tangled heap of similar looking products.

This is exactly where 3D printing comes in.

With 3D-printed swim gear, you can finally ditch the "one-size-almost-fits-nobody" gear and embrace custom comfort. With a 3D printer (or access to one), you can create accessories that actually suit your body and your training style. From nose clips that finally fit your nose (imagine that!) to replacement parts for paddles and goggles, it is like having your own little swim gear workshop at home.

And it doesn't stop at comfort. 3D printing is budget-friendly too. Instead of reluctantly opening your wallet every time something breaks (or mysteriously disappears), you can print replacement parts yourself at a fraction of the cost. Plus, it's environmentally friendly, because fixing gear means fewer plastic paddles floating off into the great ocean abyss.

Whether you're training seriously to shave milliseconds off your best time or you're just tired of swim gear that seems designed to torture you, 3D printing gives you control over your swimming destiny or at least over your paddles.

3D-printed swim gear and accessories

Let's dive in to the actual nitty gritty of 3D printing your first swim gear.

1) 3D-Printable Goggle Clips and Nose Pieces

While 3D printing an entire pair of swim goggles isn't practical (yet), there are several smaller accessories you can print to enhance or repair your existing goggles. Whether you're replacing a broken nose bridge or seeking a more secure strap clasp, here are some swimmer-approved designs to consider:

Swimming Goggle Strap Clasp

A replacement clasp designed to secure swimming goggle straps, extending the usability of your goggles. Ensure compatibility with your specific goggle model before printing. Swimming goggle strap clasp on Printables

Goggle Strap Clasp - Futura Classic Style

A clasp modeled after the Futura Classic swimming goggles, potentially compatible with other brands. Ideal for replacing a broken or lost clasp. Futura Classic goggle strap clip on Printables

Nose Bridges for Decathlon Nabaiji B-FIT Goggles

Customizable nose bridges for Decathlon Nabaiji B-FIT Swimming Goggles 500. If the standard nose bridges don't fit perfectly, these 3D-printable alternatives can provide a better fit. Nose bridges for Decathlon B-FIT goggles on Printables

Swimming Goggles Nose Adjustment Thingy

A nose bridge piece designed to adjust the fit of swimming goggles, enhancing comfort and preventing leaks. Compatible with various goggle models. Swimming goggle nose adjustment piece on Thingiverse

Swim Goggle Nose Piece Fix

A replacement nose bridge for swim goggles, designed to fix broken or lost pieces. This model can help extend the life of your goggles without needing to purchase a new pair. Download the 3D model from Makeshift Engineer

When printing these accessories, consider using flexible materials like TPU for durability and comfort. Always verify compatibility with your specific goggle model and prioritize safety when using custom-made components.

2) DIY Swim Goggle Cases

Protecting your goggles is essential to maintain their condition. Here are some resources to find 3D-printable goggle cases:

• Download the goggle case on Yeggi
• Download the goggle case on Thingiverse
• Download the goggle case on Printables

These platforms offer a variety of goggle case designs, some featuring drain holes to prevent moisture buildup. Choose a design that best fits your needs and ensure your goggles are well-protected.

3) Hand Paddles

Enhancing your swim training with hand paddles can significantly improve your stroke technique and build upper body strength when used properly. With 3D printing, you can create customized paddles tailored to your hand size and training needs. Below are some 3D-printable swimming paddle designs:

Hand Paddles for Swimming

These versatile hand paddles are designed to help swimmers learn the correct hand position and improve stroke efficiency. Suitable for various hand sizes. Standard swim hand paddles on Printables

Finger Paddles for Swimming

Smaller paddles focusing on finger placement, aiding in the development of proper swimming techniques. Two versions are available with different hole patterns for straps or rubber tubes. Finger paddles for stroke technique on Printables

Basic Swim Paddles

A robust swim paddle design that can be modified to save material while maintaining resistance. Ideal for swimmers looking to customize their training equipment. Basic customizable swim paddles on Thingiverse

Swimming Paddles No Straps (Fit)

A traditional swimming paddle design that eliminates the need for elastic straps, offering a comfortable fit without additional attachments. Strap-free swim paddles on Printables

Agility Swim Paddle

Inspired by Finis Agility Paddles, this design is sized for larger hands but can be scaled to fit different hand sizes. Aids in developing stroke technique and upper body strength. Finis-inspired agility swim paddles on Thingiverse

Swimming Hand Paddle

A simple hand paddle design with adjustable strap holders, accommodating various hand positions and sizes. Hand paddles with strap holders on Printables

Speedo Swim Paddle Strap Replacement

A 3D-printable replacement strap specifically designed for Speedo swim paddles. Great for restoring old paddles or customizing strap tension. The model includes a flexible, looped design that mimics the original rubber strap and is best printed in TPU for stretch and durability. Speedo swim paddle strap replacement on Thingiverse

Download the swim paddle STL on STL Finder

3D Printed Orthotic Swimming Paddle

An orthotic swimming paddle designed to assist in rehabilitation and improve swimming techniques. Note: This is a specialized design and may require professional consultation before use. Orthotic swimming paddle for rehab on Thingiverse

When 3D printing these paddles, consider using durable and water-resistant materials such as PETG or ABS. Ensure that the design dimensions match your hand size for optimal comfort and effectiveness. Always inspect the printed paddles for any sharp edges or defects before use to prevent injury.

4) Swim Fins & Fin Accessories

While printing an entire pair of swim fins might not be feasible due to their size and material requirements, you can still create useful replacement parts, especially for snorkelling and scuba fins. Here are some 3D-printable swim fin accessories to help you maintain and customize your equipment:

Replacement Buckle for Cressi Fins

A 3D-printable replacement buckle designed for Cressi swim fins. This model lets you replace a broken or lost buckle and restore the functionality of your fins.
Download the 3D model on Thingiverse

Aqualung Fin Replacement Buckle

A female buckle designed to be compatible with Aqualung fin straps. Ideal as a backup or replacement part, but double-check sizing for your specific model.
Download the 3D model on Etsy

When printing these accessories, consider using water-resistant and durable materials such as PETG or ABS. Always verify compatibility with your existing gear before heading into the water.

5) Snorkel and Breathing Aid Components

Enhancing your swim training or snorkelling setup with 3D-printed accessories can add comfort and flexibility. While printing a full snorkel isn't realistic, many useful parts like mouthpieces and clips, can be printed easily. Here are a few interesting designs which you can use for free:

Snorkel Mouthpiece

A simple mouthpiece that replaces worn-out snorkel parts. Ideal for underwater hockey, snorkelling, or casual swim training setups.
Download the 3D model on Thingiverse

Snorkel Clip

A universal snorkel clip that secures the snorkel tube to your mask strap. This version is easy to print and good to keep as a spare.
Download the 3D model on Thingiverse

Nabaiji Snorkel Extension

This snorkel extension piece is designed for Nabaiji snorkels and lets you modify the length or airflow. A niche but handy customization for certain setups.
Download the 3D model on Cults3D

For best results, print snorkel parts with PETG for water resistance, or TPU if flexibility is required. As always, test fit and safety before use.

Swim Snorkel Mounts

Custom mounts designed to attach a swim snorkel securely to your swim cap or goggles, ensuring stability during rigorous training sessions. Download the 3D model on Thingiverse

Snorkel Holder

Attaches a snorkel to a mask strap, ensuring it stays in place during use. This holder can be printed in materials like PETG for strength and flexibility. Snorkel holder for mask straps on MyMiniFactory

Snorkel Keeper

A simple snorkel keeper that can be quickly printed using reliable materials like PETG. Ensures your snorkel remains securely attached to your mask. Universal snorkel clip on Thingiverse

Snorkel Mouthpiece Adapter

An adapter that allows for the attachment of different mouthpieces to your snorkel, providing customization options for comfort and fit. Gringo snorkel mouthpiece on Thingiverse

When printing these accessories, consider using durable and water-resistant materials such as PETG or TPU to ensure longevity and performance. Always verify the compatibility of the printed parts with your existing equipment and consult with professionals if needed, especially for components that affect breathing safety.

6) Nose Clips

Nose clips are essential for swimmers aiming to prevent water from entering their nostrils, enhancing comfort and focus during training or competitions. With 3D printing, you can create customized nose clips tailored to your preferences. Here are some 3D-printable nose clip designs:

Nose Clip (Swimming)

An adjustable nose clip designed to prevent water from entering the nostrils during swimming. The design allows for slight adjustments using heat for a personalized fit. Adjustable nose clip for swimming on Printables

Nose Clip for Swimming (Remix)

A modified version of a previous design, this nose clip features fuller loops for improved comfort and includes a small loop to attach a neck string, reducing the risk of loss. Swimming nose clip with loop on Thingiverse

Freediving / Apnea Nose Clip

A simple yet functional nose clip suitable for apnea diving. Designed for ease of printing without supports and can be customized for fit. Freediving and apnea nose clip on Printables

Simple Nose Clip

A straightforward nose clip that can be used in combination with swimming goggles. Designed for easy printing and can be smoothed for enhanced comfort. Swimming goggle nose adjustment piece on Thingiverse

Swimming Nose Plugs

A basic nose plug design intended for swimmers, especially useful for children who frequently misplace their nose plugs. Easy to print multiple copies. Swimming nose plugs for kids on Printables

Nose Clip (Swimming)

An adjustable nose clip designed to prevent water from entering your nostrils during swimming. The design allows for slight adjustments using heat for a personalized fit. Adjustable nose clip for swimming on Printables

Nose Clip for Swimming

A simple nose clip designed to prevent water from entering the nostrils while swimming. This model is lightweight and can be printed quickly. Download the 3D model on Thingiverse

When printing these nose clips, consider using flexible and skin-friendly materials like TPU to ensure comfort and durability. Always test the fit and comfort before using them in a swimming environment to ensure they meet your needs.

7) Miscellaneous Swim Accessories and Decor

Swim Accessory Keychains Set

A collection of keychains featuring miniature swim accessories, perfect for personalizing your gear bag or as gifts for swim enthusiasts. Download the 3D model on Cults3D

Swim Fin Bag Tag

A swim fin-shaped bag tag that can be personalized with your name or initials, helping you easily identify your swim bag. Download the 3D model on Creality Cloud

Swimmer Figurine

An artistic representation of a swimmer in motion, suitable as a decorative piece for swim lovers. Download the 3D model on Cults3D

Swimmer Wall Art

A wall-mounted art piece depicting a swimmer, adding a sporty touch to your home or locker room decor. Swimmer wall art on Printables

Sun with Swimmer

A decorative piece combining a sun motif with a swimmer silhouette, symbolizing outdoor swimming and sunny days. Sun and swimmer decorative print on Printables

Additional Swimmer Models

Explore a variety of swimmer-themed 3D models, including figurines and decorative items. Download the 3D model on Thingiverse

When printing these items, consider the intended use and choose appropriate materials. For decorative pieces, PLA is often sufficient, while accessories like bag tags may benefit from more durable materials like PETG or ABS.

Where to Find Swim Gear Files Online

If you're ready to dive into 3D printing your own swim gear, the first step is knowing where to find reliable, ready-to-print designs. Luckily, there are several online platforms where creators share free and paid models for everything from paddles to nose clips. Here are some of the most popular ones to get you started:

Printables

https://www.printables.com
Created by Prusa, Printables offers a wide variety of high-quality models shared by an active maker community. It's easy to navigate, and you'll find lots of sport and outdoor gear, including swim accessories.

Thingiverse

https://www.thingiverse.com
One of the oldest and largest repositories for free 3D models. While the search function can be hit or miss, there are still plenty of gems, especially for replacement parts and DIY swim gear.

Cults3D

https://cults3d.com
Cults offers both free and paid designs, often with a more refined aesthetic. It's a great place to find detailed or specialized models, including sport-specific accessories.

MyMiniFactory

https://www.myminifactory.com
This platform is known for curated and high-quality designs. It's not as extensive as others for swim gear, but you might find unique or niche accessories here.

Yeggi

https://www.yeggi.com
Yeggi is a search engine for 3D models. It pulls results from multiple platforms, making it a good starting point if you're hunting for something specific and don't want to search each site individually.

Want to Design Your Own Swim Gear?

Maybe you have a genius idea for a better nose clip, or your paddle setup needs a tweak no one else has thought of. Good news, you don't have to be a CAD wizard to get started with designing your own 3D models.

Here's how to dip your toes in:

1. Try Beginner-Friendly Design Tools

If you're new to 3D design, start with free, browser-based tools like Tinkercad. It's super intuitive and great for simple shapes like clips, hooks, or even a custom paddle.

If you want something more advanced (and are ready to climb the learning curve), check out:

• Fusion 360 - great for precise mechanical parts
• FreeCAD - open-source and flexible

2. Use Existing Models as a Base

Sometimes, the best way to start is by remixing. Download a model that's close to what you want and tweak it to suit your needs. Many files on Thingiverse and Printables allow remixes. Just make sure to credit the original designer if you share it later.

3. Test, Adjust, Repeat

3D design is a bit like swim training, expect to do a few laps before you nail it :). Your first print might be too tight, too big, or just... weird. That's normal. Keep testing and adjusting until it fits like a glove (or paddle).

4. Share it with the Community**

If your final version works well, consider uploading it to a platform like Printables or Thingiverse. You might just help another swimmer solve the exact same problem.

Conclusion: Print, Swim, Repeat

Who knew your swim bag could double as a tech lab? Whether you're replacing a lost strap clip, fine-tuning your paddles, or designing the next big thing in nose clip innovation, 3D printing opens up a whole new lane of possibilities for swimmers.

So go ahead and don't be afraid to geek out a little. Tinker, test, swim, and tweak. Your future self (and your gear budget) will thank you.

And hey, if you end up printing something brilliant, don't keep it to yourself. Share it in the comments, tag us, and let the swim-tech revolution begin.

It was in the 1970s in a small village in Sweden that the swimming goggle industry changed forever. Jan Malmsten, an avid swimmer and entrepreneur, designed simplistic, sleek, and affordable swimming goggles that were adopted by the majority of elite swimmers around the world.

These goggles, commonly referred to as the Swedish goggles, are still in use to this day. However, their dominance has been overtaken by newer, more modern models with aerodynamic designs and softer eye socket cups.

Fast forward more than 50 years from the original invention of the Swedish goggle, and travel just 150 km to the neighboring country of Denmark. Here, you'll encounter another group of swimming enthusiast geeks who, with their small team, are endeavoring to revolutionize the swimming goggle industry once again.

This time, there is nothing rotten in the Kingdom of Denmark. On the contrary, the Vikings certainly know how to craft swimming goggles.

The team behind these new goggles calls themselves TheMagic5 and offers bespoke goggles created to fit your unique facial features perfectly. They even appeared on the world-famous investor TV show the Shark Tank for their innovative product.

Dive Into: TheMagic5 Goggles Review

• Introduction: The Viking Innovation
  • 🎥 Watch: Quick Glance at TheMagic5 Goggles
• How It Works: The Scanning Process
  • 🎥 Watch: How to Scan your Face
• Unboxing and First Impressions
• The Fit Test: Do They Leak?
• Final Thoughts & Verdict
• Frequently Asked Questions

Introduction: The Viking Innovation

Custom fit swimming goggles, pretty cool, ey?

The Magic5 team is capable of gathering a few data points from your face, analyzing them, infusing them with the renowned Nordic design magic, and then manufacturing custom goggles tailored exclusively for you.

I am now the proud owner of my very own pair of Magic5 goggles and have been putting them through rigorous testing over the past 6 months.

Full disclosure: I grew up during the Swedish goggle frenzy, and believe it or not, those were the only goggles that fit me well during my 20+ year competitive swimming career, so I am a little hard to convince to switch to a different pair.

You can imagine my mix of reluctance as well as excitement about trying the Danish goggles :). (They are like Swedish goggles 2.0, if you will).

🎥 Watch: Quick Glance at TheMagic5 Goggles

How It Works: The Scanning Process

Let's start at the beginning. The actual ordering process is quite straightforward, resembling the typical journey of adding items to a webshop shopping cart. So far, easy going.

However, this is where you enter the magical world of technology. To provide the Magic5 team with the necessary facial data points, you'll need to download their app to your phone and use your camera to scan your face.

You can check out the app here:

• for iOS, click here
• for Android, click here

You will just follow simple instructions from within the app and slowly scan your face. In theory, it is simple, but in reality, you will have to really pay attention to get it right.

I am not this good looking and smooth as the model on the picture above. Am bit of a grizzly type of a man when it comes to hair (not sure if this was the issue factor), so I had to do my scan a few times before it reached the level of required accuracy.

I initially attempted my scan in the kitchen with a big window on one side. Shortly after submitting it, I received an email stating that my scan wasn't adequate, and the issue was presented as 'your scan is too dark to produce a good model for your goggles.'

The email further provided the following guidance:

There could be different reasons why the scan could not be used. So, when you complete the new scan, it is critical for your final and perfect fit that you follow the steps below:

1. Stand with your back against a wall/door.
2. No light source behind you.
3. Make sure that you are standing in a well-lit room. Natural light is better than artificial light. So if you can complete the scan during the day it is often a better result.
4. Make sure that you move your phone around slowly while keeping your head still, NOT the other way around.

As my initial scan was too dark, I went outside against a building wall (with the sun behind the building to eliminate shadows).

🎥 Watch: How to Scan your Face

After submitting the new face scan, my goggles made it successfully into the production queue.

One funny noteworthy point is that the promotional video makes it sound like you only need to rotate your phone a few times to get a good scan. In reality, you'll need to move your phone very slowly (I mean, very, very slowly) to complete the scan. It will take at least a minute of slow phone movement. Patience is key.

It took me three tries to get my face correctly scanned.

On a positive note, even if you make errors and send an imperfect scan to the Magic5 team (like I did), there's no need to worry. They will contact you and let you know if the scan is acceptable or if they recommend a rescan.

Next, you'll need a card the size of a credit card that you'll place on your forehead to provide an estimated size of your head.

Following this step, I expected the app to display a screen reassuring me that all was well. However, the user interface instructed me to start a new scan, which was a bit confusing. If this happens to you, don't panic. Check your email first before trying again; that's where I found my confirmation.

Unboxing and First Impressions

To my surprise, the manufacturing process only took a few days, and shortly thereafter, I had my goggles snugly on my face while doing laps. From the initial order to having them comfortably in place, the entire process took about 3 weeks.

With excitement at its peak, I opened the package and was met with a durable goggle case. It's one of the best cases I've come across for goggles so far. I will actually use it. :)

Kudos to the team.

They even managed to incorporate small hidden compartments at the bottom of the case to store different-sized nosepieces.

Someone in that company certainly posseses mad design skills.

The Fit Test: Do They Leak?

Now, let's address the question you're probably eager to hear the answer to: Do the goggles live up to the marketing claims that guarantee a perfect fit?

Yes, they absolutely do.

From the very first moment I put on the goggles, it felt as though they were always meant to be a part of my face. They fit the contours of my eye sockets so well that wearing them brings a sense of utter satisfaction.

The feeling I get when I put them on is very hard to describe. I basically look forward to wearing them. I know it sounds weird, and you might think I am crazy. Well, maybe I am, but the goggles are just awesome.

I did change the nose piece, but to be honest, I probably did not have to. They just fit.

In my version of the goggles, the gasket that creates the seal consists of a relatively thick layer of gel, contributing to their remarkable comfort during wear. I do have some concerns about the longevity of the gel staying adhered to the actual goggle cup and not detaching after a year. However, after six months of usage, the gel has shown no signs of damage so far.

A Note on Profile and Lashes

These goggles have a rather low profile. If you're accustomed to larger models, it might require some time to get used to. As I mentioned earlier, having grown up with the Swedish goggle design, the transition was practically seamless for me.

Furthermore, if you happen to have long eyelashes, there's a possibility they might brush against the inner material of the goggles. However, there's no need for concern. I was assured by the Magic5 team that they're ready to collaborate with you and even create a new pair to ensure your swimming experience remains comfortable.

On each side of the goggle socket, thin legs help secure them to your face. This design approach is quite popular these days, making it logical for these goggles to adopt it as well.

However, I've discovered that if I don't position the goggle straps and these legs correctly, there can be some minor leakage. It's not a major issue. You just need to find the right placement for the goggles on your face and maintain that setup every time. Once you've done that, you're all set, and leaks won't be a problem.

Final Thoughts & Verdict

The goggles I selected were the Blue Magic Mirror Gold.

The main reason for my choice was the image the eshop shows as if you'd look through the goggle lens. I wanted to have goggles suitable for both indoor and outdoor swimming, and the vision pictures associated with the other models looked quite gloomy to me.

To be honest, looking through the goggles is like it was on the picture. On top of that the peripheral vision is also a great benefit.

You might also be wondering, how much will this custom setup cost me? Well, it ain't cheap, that's for sure. The price tag ranges from 60 to 90 bucks. However, wouldn't you rather have goggles that are guaranteed to fit you than goggles that might or might not leak?

So, there you have it, the next generation swimming goggle revolution coming from the legendary Viking land of Denmark.

Now go out there and start swimming.

Breathing is as crucial to your life as water is to your swimming.

You draw a breath thousands of times per day, yet how often do you actually stop and examine your vital breathing pattern?

Similarly, when training, you more than likely tend to focus on endurance and muscular strength. If you are a bit more seasoned athlete, you also hopefully include technique training and perhaps some mindset coaching.

But what about breathing?

If the end goal is to improve performance, then it stands to reason: the more efficiently you can breathe, the better you will perform.

This being a swimming advice blog, let's focus on breathing in terms of swim training.

It is no secret that having your head below the surface of the water for most of a swim practice or race causes huge oxygen efficiency issues. This is drastically detrimental to your performance.

Therefore, if you can be more efficient and effective with your breath, it will directly influence the way you swim and how you enjoy swimming in general.

Good news is that, like with everything else these days, there is an app for that :). So read on to learn more.

In the past, I have already mentioned that there are some useful breathing swim sets you can incorporate into your workouts to strengthen your lung skill set.

There is also the simple device called PowerBreathe which does a fine job. But to be honest, since there is no feedback loop, it gets a bit boring to use after a while.

Let me introduce you to the new kid on the block which brings breath training into the 21st century.

Meet the Airofit PRO 2.0.

Dive Into: Airofit PRO 2.0 Review

• What Is Airofit and How Does It Work?
• Testing Results: My Lung Capacity Gains
• The Daily Routine & App Experience
• Feedback: The Good and The Bad
• Comparing Models: Which One Fits You?
  • Budget Alternatives
  • 🎥 Watch: App Walkthrough
• Summary: Pros and Cons
• Frequently Asked Questions

What Is Airofit and How Does It Work?

The Airofit breathing device is simple in design, yet sophisticated enough to do what it was designed to do. In essence, it will become your training partner on your way to healthier and stronger lungs.

I got my hands on the PRO 2.0 model and have been giving it a whirl to check if the marketing claims are up to par with the actual performance gains.

To get rid of the suspense... I like it.

It does exactly as promised. After just a few sessions, I could feel more aware of my breathing and learned to utilize my diaphragm better.

It feels as if the device helps you open up your lungs to absorb more air, as well as strengthens the diaphragm muscles to help you inhale and exhale.

The Hardware

When you order the actual breathing device, it will come in a professional-looking box with plenty of instructions.

In addition to the basic Airofit setup, you will also receive an extra mouthpiece and a magnetic charging cable to keep your tech running. The new PRO 2.0 is splash-resistant, making it much more durable for a swimmer's lifestyle than the previous generation.

After you have installed the Airofit app from the app store of your choice and your device is connected to your phone via Bluetooth, you are prompted to choose whether your focus area is Sport or General Wellbeing.

The next step is to select your preferred sport. Swimming, right? :)

At this stage you are presented with a generalized program which lasts 28 days. I suggest you start here to get familiar with how the device works and what it can do for you.

Testing Results: My Lung Capacity Gains

Before you begin, you will be asked to perform a Lung Test to establish your base. This is unique to the PRO models.

Don't worry if your stats are not what you expected them to be. You will perform similar lung tests throughout your training, so there are plenty of opportunities to see your progress.

There are 3 key metrics you will receive from the lung test:

1. Accessible Lung Capacity: How much air your lungs can take in.
2. Max Inspiratory Pressure: How powerful your inhalation is.
3. Max Expiratory Pressure: How strongly you exhale.

For some reason, I did really well on the lung capacity and inspiratory pressure, but my expiratory pressure was initially lousy.

The Results: After just 2 months of training, I was able to increase my lung capacity from 6 Liters to over 8 Liters.

The Daily Routine & App Experience

Airofit is very easy to use and the Danish team behind it put together an intuitive mobile application.

Download for Android and iOS.

After you connect the device, you are prompted to choose your focus. I suggest starting with the generalized 28-day program to get familiar with how the device works.

The Exercises

After setting your baseline, you will perform 2 routine breathing exercises every day.

1. Set Resistance: You adjust the inhale and exhale resistance wheels on the side of the device.
2. Follow the Guide: A calming voice guides you through inhaling, exhaling, and holding your breath.

All it takes is just a few minutes per day.

From my experience, it is better to perform your breath training at the same time every day (e.g., morning). Your focus varies throughout the day, so sticking to a schedule ensures consistent data.

When you are done with the 28-day training program or if you need more training, the Airofit app comes with plenty of other programs to select from, so you can breathe your way to success as much as you wish.

Feedback: The Good and The Bad

As much as I like the device, I did run into a few issues.

1. Motivation: After the initial excitement wore off, it was hard to keep my motivation up. Even though it's only 10 minutes, breathing into a device is an "odd" exercise. The Premium subscription helps here by letting you compare results with peers, which adds a competitive element.

2. App Focus: You have to keep the app open on your screen. If you put it in the background to check an email, the voice guidance stops. It would be nice to be able to multitask during the easier sessions.

3. Cleaning: While breathing, there is naturally saliva build-up in the device. Luckily, cleaning the PRO 2.0 is simple. Just pop the E-Unit (electronics) off and wash the rest under running water.

Comparing Models: Which One Fits You?

Airofit now offers four different models. Which one is right for you?

1. Airofit ELITE ($349) - The "Most Advanced" The new top-tier model for data obsessives.

• Key Features: Everything in the PRO 2.0 plus 14-day battery life, a positional sensor (to correct your posture), and advanced training insights with 22 adaptable sessions.
• Best for: Professional athletes who need every marginal gain.

2. Airofit PRO 2.0 ($199) - The "Sweet Spot" This is the model I reviewed and arguably the best value for most swimmers.

• Key Features: Bluetooth connectivity, Advanced Lung Test, Live Training Guidance, and 17 adaptable sessions. It has a 7-day battery life.
• Best for: Serious swimmers who want data-driven progress without the "Elite" price tag.

3. Airofit Essential ($174) - "Great Value" A simplified connected version.

• Key Features: Connects to the app and performs the Lung Test, but has limited training options (only 4 adaptable sessions) and a limited overview compared to the PRO.
• Best for: Beginners who want to track lung capacity but don't need complex training programs.

4. Airofit Active ($129) - The Analog Option

• Key Features: Basic resistance training. No app connectivity, no lung test, and no live guidance.
• Best for: Simple, disconnected resistance training.

Budget Alternatives

If the price of the Airofit ecosystem is a dealbreaker, or if you just want simple mechanical resistance without the app data and feedback, there are analog options available.

These devices won't track your progress, guide your sessions, or measure your lung capacity, but they do provide the basic mechanical resistance needed to strengthen your breathing muscles for a fraction of the cost.

View affordable breathing trainers on Amazon

🎥 Watch: App Walkthrough

To get a better understanding of how the app works, you can check out this short walkthrough of some of the available functionality in the app.

Premium Membership

Finally, as I mentioned earlier, there is an app that is used with the Airofit breathing device, and you can either use it as a free user or try the Premium membership for 30 days free.

If you decide to go the membership route, here is what you get:

• advanced statistics (you can dive deeper into your daily breathing stats)
• peer data comparison (good to keep the motivation going)
• training tips (great to get out of the monotony of just training one thing over and over)
• and more

Official Airofit Manual

If you'd like to learn more about how the Airofit breathing device works, just check out the official airofit manual here.

Summary and Verdict

No matter who you are or how you train, improving your lungs should be incorporated into your daily life. Do not neglect it.

I am lazy by nature. If someone tells me "train harder and you will improve," I can already feel my brain complaining.

That is why I like to train smarter, by improving technique and focusing on often forgotten aspects like breathing.

Airofit PRO 2.0 provides the data and the structure to make that happen. If you can stick to the routine, the results are undeniable.

So go out there, learn to breathe better, and swim smarter, not harder :).

Trying to find the perfect, thoughtful gift for the swimmer or triathlete in your life can be a challenge. You want something unique and useful that won't just sit in the back of their closet.

Whether they are a beginner, a seasoned triathlete, swimrunner or an avid open water explorer, this guide breaks down some of the best and most innovative swimming gifts that will make their training more fun, effective, and safer.

Dive Into: The Ultimate Swimmer's Gift Guide

• Gifts for Technique Improvement
  • 🎥 Watch: Exer-Genie in action
  • 🎥 Watch: ShinFin Review
• Gifts for the Tech-Savvy Swimmer
  • 🎥 Watch: Xmetrics Intro
• Gifts for the Open Water Adventurer
  • 🎥 Watch: What is a safety buoy
• Gifts for Swimmers with Glasses
• Frequently Asked Questions

This being a swimming blog, I've put together a list of gift ideas for anyone trying to improve their swimming.

Gifts for Technique Improvement

1) Exer-Genie This is a great compact little gadget which lets you have a full body workout wherever you are. More importantly for swimmers, it is very useful for practicing your high elbow catch. It works in a similar way to stretch cords, with the difference that you can maintain a constant tension and practice the actual stroke pattern one arm at a time. In my opinion, every serious swimmer should have one.

🎥 Watch: Exer-Genie in action

2) ShinFin Leg fins These fins don't get the press they should. If you struggle with learning the proper flutter kicking technique, I guarantee you will grasp the concept in just a few sessions. I've used them with many beginner swimmers, and the results were astonishing. After one or two lessons, their kicking propulsion improved drastically. I just love it when products just work.

🎥 Watch: ShinFin Review

3) A Core Engagement Tool Having a strong core is a must. In the past, tools like the Corsuit served as a sort of casket for your midsection, giving you real-time feedback on your body posture. While the Corsuit is no longer available, the principle remains. Modern tools like the FINIS Posture Trainer can serve a similar purpose, helping you maintain a flatter back and a smoother streamline.

4) Palm Paddles These are probably the world's smallest paddles, but also one of the most useful. Their contour desensitizes your palm, forcing you to focus on using your forearm to pull, making the front quadrant of your stroke much more effective. A very useful and cute little gift.

Gifts for the Tech-Savvy Swimmer

For the data-driven athlete who loves gadgets, these modern tools have completely revolutionized swim training.

5. A Modern Swim Watch Forget the days of manually uploading data. Modern swim watches from brands like Garmin (e.g., the Swim 2) or the Apple Watch are powerful training partners.

They automatically track every important metric: laps, distance, pace, stroke count, stroke type, and SWOLF (a measure of efficiency). After the workout, they seamlessly sync with your phone and platforms like Swim.com, allowing the swimmer to analyze their progress and track their training over time. It's a perfect gift for any avid swimmer or triathlete.

6. In-Goggle Smart Display If you want to give a truly cutting-edge, "science fiction" gift, this is it. In the past, devices like the Xmetrics pioneered real-time audio feedback. Today, that technology has evolved into a visual heads-up display.

The FORM Smart Swim Goggles project a transparent smart display directly onto the goggle lens. This allows the swimmer to see their split time, stroke rate, heart rate, and other metrics in real-time, as they are swimming. There's no need to stop and look at a watch. It's like having a personal coach in your eye, providing the data needed to hit the perfect pace on every lap.

🎥 Watch: Xmetrics Intro

Gifts for the Open Water Adventurer

7) 360swim DryBag Swim Buoy I love this product. Not because we make it, but because it has everything a good product should: quality design, it's useful, well-priced, and it helps people stay safer in the open water. It's a dry bag and safety tow float in one, keeping you visible to boats and giving you something to rest on. You can even store your valuables inside while you swim. With this gift, you show you care about their safety.

🎥 Watch: What is a safety buoy

Gifts for Swimmers with Glasses

8) Aquaviz mask This multipurpose prescription lens system is so universal, you can use the same lens in your swimming goggles, ski mask, sunglasses, etc. If you are not into wearing contacts or buying expensive custom prescription goggles for every single activity, Aquaviz is for you. Go find out the prescription values of your loved one and get them an Aquaviz so they can see clearly.

Alright, there you have my list. If you have experiences with any of these, please do share them in the comments. Have a great celebration, and don't forget, keep on swimming!

"All you have to do is swim."

That was the bold claim made by Xmetrics, a technology company that aimed to disrupt the swimming world with a new wearable gadget.

While the landscape of swim tech has evolved since this device was announced, the core philosophy behind Xmetrics remains incredibly relevant. It challenged the dominance of wrist-based trackers and introduced the concept of real-time audio feedback.

This article explores the design and features of Xmetrics and why its approach to data tracking was, and still is, a game-changer for swimmers.

Dive Into: The Xmetrics Concept

• Why Another Swim Tracker?
• The Problem with Swimming Watches
• What Metrics Actually Matter?
• Xmetrics Features: Audio Coaching
  • 🎥 Watch: Xmetrics in Action
• The Legacy: Real-Time Feedback
• Frequently Asked Questions

Why Another Swim Tracker?

Like the Instabeat (another pioneering device), Xmetrics attaches to your goggles. But instead of a visual display, it uses audio.

The world is crazy about wristbands and watches, but for swimming, that form factor has serious flaws. By moving the technology to the back of the head and using audio, Xmetrics aimed to provide feedback without disrupting the swimmer's flow.

The Problem with Swimming Watches

Here is why traditional watches are often just a "translation" of land-based tech rather than a true swimming solution:

• Asymmetrical Weight: Adding a heavy watch to only one arm creates an imbalance. Over thousands of strokes, this asymmetry can affect your technique and even lead to shoulder strain.
• Bad Timing: You can't look at your wrist while swimming. By the time you stop at the wall to check your pace, the moment to make a correction is gone.
• Distraction: Fiddling with buttons and settings breaks your focus.
• Drag: A bulky watch disrupts your streamline at the wrist, a critical entry point into the water.

What Metrics Actually Matter?

Since watches have limitations, what data should we actually care about?

• Laps Swum (Quantity): Often a useless metric. Focus on quality, not just volume. Bragging about "swimming 30K" means nothing if it was all done with poor form.
• Stroke Count (SPL): Very useful, but only when combined with time. This gives you your SWOLF score, a true measure of efficiency.
• Heart Rate: Useful for recovery and zoning, but often misused.
• Pace: Essential. Learning to read the pace clock is a fundamental skill.
• Real-Time Feedback: This is the holy grail. Knowing your efficiency during the lap allows you to fix it instantly.

Xmetrics Features: Audio Coaching

The Italian creators of Xmetrics designed it to give real-time audio feedback on biomechanical data (stroke count, efficiency, frequency) and biological data (heart rate).

Imagine hearing your stroke rate or pace in your ear as you swim. It’s a huge motivator and a powerful tool for technique correction.

🎥 Watch: Xmetrics in Action

The Legacy: Real-Time Feedback

Whether Xmetrics itself becomes the standard or not, the idea it championed is the future of swimming.

Real-time feedback means spending less time chasing historical data and more time improving in the water. While Xmetrics paved the way with audio, we are now seeing this concept evolve even further with visual heads-up displays in products like FORM goggles.

Ultimately, the dream is a connected "hive" of devices, allowing swimmers to compete and share metrics in real-time. Welcome to the digitized future of swimming.

Historical Note: You can view the original Indiegogo campaign for Xmetrics here, as well as the campaign for the similar (and also discontinued) Instabeat attachment.

Every superhero needs a gadget. For a brief time in the swimming world, that gadget was the BluCore Corsuit.

While this unique device is no longer on the market, the problem it solved, poor body posture, is timeless. The Corsuit offered a brilliant solution: tactile feedback. It forced you to feel your mistakes in real-time.

This article explores the lessons we can learn from this "lost" piece of swim gear and how you can apply its principles to your swimming today using modern alternatives and drills.

Dive Into: The Lessons of the Corsuit

• The Concept: Why Tactile Feedback Works
• The Problem: Why We Need Posture Correction
• What the Corsuit Did (And Why It Worked)
• Modern Alternatives: How to Get the Same Benefit Today
• Frequently Asked Questions

The Concept: Why Tactile Feedback Works

Swimming is hard because you can't see yourself. A coach can yell "lift your hips," but if you can't feel what high hips feel like, it's hard to fix.

The Corsuit solved this by providing a physical surface against your lower back. If your back arched (a common cause of sinking legs), you felt the device press against you. This instant, physical feedback allowed the brain to correct the movement immediately.

The Problem: Why We Need Posture Correction

Learning to swim involves five high-level parts:

1. Comfort in the water
2. Body balance and kicking
3. Breathing
4. Arm propulsion
5. Coordination (putting it all together)

The Corsuit focused on that critical second step: holding a buoyant, horizontal position.

Many swimmers struggle because they don't know how to engage their core to keep their body straight. This leads to "snaking" through the water or swimming with the legs dragging low. This drag is the enemy of speed.

What the Corsuit Did (And Why It Worked)

The device strapped around the waist, acting like a gentle brace.

• For Sinking Legs: It gave swimmers a surface to press their lower back against, encouraging a flatter spine and engaged core.
• For Alignment: The rigid structure helped swimmers feel if they were bending too much side-to-side during rotation.
• For Butterfly: It provided feedback if a swimmer was undulating too much from the lower back rather than the chest.
• For Sprinting: If you train for short sprint events, you could use the Corsuit for getting constant feedback about your hip position, so you can keep them nice and flat and eliminate your kick losing power to the sides.
• For Breaststroke: It helped to limit the arc in your back and improves your up-and-over motion to keep you focused on the forward movement with your hips high at the surface.

It was a "coaching toy" that never got tired of correcting you.

Modern Alternatives: How to Get the Same Benefit Today

Since you can't buy a Corsuit anymore, how can you replicate its benefits?

1. The FINIS Posture Trainer This is the closest modern equivalent. It is a small plastic guide that fits on the back of your head strap. If you lift your head too high (which drops your hips), it taps you on the neck. It uses the same principle of tactile feedback to correct alignment.

2. The "Push the Buoy" Drill You can simulate the feeling of a flat back mentally. Imagine you have a buoy inside your stomach. To keep your hips up, you need to press that buoy down into the water. Or, imagine pressing your lower back against the ceiling.

3. Snorkel Training Using a center-mount snorkel removes the need to turn your head to breathe. This allows you to devote 100% of your mental energy to feeling your body line and keeping your spine straight, mimicking the focus the Corsuit provided.

4. Dryland Core Work The Corsuit was often used on land to ensure good posture during exercises. You can achieve this by being mindful of your "pelvic tilt" during your dryland workouts. Focus on keeping a neutral spine and not letting your lower back arch excessively.

While the gadget is gone, the lesson remains: body position is king. Find ways to get feedback on your posture, and you will swim faster and easier.

It is one of those days. The swimming lane you're about to plunge into is overcrowded. Even though it's marked "FAST SWIMMERS," it's plagued with leisurely head-up breaststrokers and people discussing politics by the wall. Your mood is ruined... or is it?

Instead of getting angry, it's time to make the pool your playground. This article will show you how to have an effective workout without the stress, and as an added bonus, you will actually improve your swimming.

Key Takeaways

• Why treating human traffic jams like open water obstacles will completely change your race-day confidence.
• The counter-intuitive reason you should intentionally avoid the pool wall entirely when the lane is packed.
• How to use the "Dive Under" method to seamlessly pass slow swimmers while building massive breath control (Watch the short video below to see the drill).

⚡ Quick Summary: How to Enjoy Swimming in a Crowded Lane

This short explainer video summarizes the key ideas covered in this article and shows how to apply them in practice.

Dive Into: 11 Ways to Master a Crowded Lane

• 🎧 Listen: The Crowded Lane Debate (Audio Deep Dive)
• 1) Slow Swimming
• 2) One Arm Drills
• 3) Dive Under
• 4) Backwards Swimming
  • 🎥 Watch: Swim Backwards Video Tutorial
• 5) Fists and Finger Drills
• 6) Sculling
  • 🎥 Watch: Sculling Explained
• 7) Flags to Flags Swim
• 8) Open Water Training
• 9) Medley Swimming
• 10) Simply Kick
  • 🎥 Watch: Freestyle kicking tips
• 11) Water Floorball
• 🖼️ Enjoy a Full Pool Infographic
• Frequently Asked Questions

I’ve long ago realized that it is a lost battle to try to educate every single person about the etiquette of public pool lane swimming. Instead of joining the online rants, I decided to get creative and make the pool my playground.

After all, people are people and always going to be people.

Some are ignorant, some don't manage their expectations very well and some just don't know any better or don't realize that they are doing something out of the ordinary when entering the dangerous waters of the fast swimmer lane :).

Next time you feel like slapping someone on the back of their head for invading the fast lane, try the following tips instead. I guarantee you will enjoy your swim more.

And as an added bonus, you will actually improve in your swimming, so time is not wasted.

🎧 Listen: The Crowded Lane Debate (Audio Deep Dive)

Tired of reading? Listen to the full debate on this topic while you multitask. Learn about how to keep swimming in crowded lane without the added stress and improve your swimming at the same time.

Report a non-functional swim video

🎧 Listening on your phone?

Stop Hating Crowded Pools Full Audio Masterclass · 22 min

Listen on YouTube Music Keep playing with screen locked

1) Slow Swimming

I've mentioned swimming slowly in a few of my previous posts here and here.

A crowded lane is a perfect venue for this.

Slow down, relax and only engage the muscles that need to be engaged (example: are your fingers relaxed when your arm is out of the water or are they tight?).

Believe it or not, you will learn more by swimming slower than you can imagine.

And if you have a hard time swimming slow, for example, your legs sink, then you are not doing it right :) and you should click on one of the links at the start of this paragraph.

2) One Arm Drills

If I'd have to pick one drill that should be done every day, it is one arm swimming.

This is the king of kings when it comes to working on your body roll, arm entry, front catch, breathing and maintaining great body position and the list goes on.

One arm swimming is the ultimate technique training drill.

You can try it with arms down or bottom arm extended, but most importantly make sure that you roll to both sides equally. Do not just gallop through the water skipping the full rotation to the side where you move your arm.

3) Dive Under

When you approach the annoying obstacle slow swimmer in your lane, just dive under and take it as a sprint underwater kick exercise.

Keep a tight streamline to minimize the drag and just kick along the bottom underneath the swimmer until you get passed them.

While you are passing them from down under, give them a wave or just show them your funny face to keep it fun and friendly.

This is great for building your breath control and also for improving your kicking (bread and butter of swimming fast).

If you are not a great kicker, grab a pair of fins to help you with the underwaters.

It might seem hard at the start, but the more you do it, the more fun it becomes.

4) Backwards Swimming

Now this one is tricky, but if you stick with it, you’ll get better at it and soon you will not feel like you are drowning.

The idea is that you will be quite slow so you won’t have the need to pass anyone, thus fitting right in without problems.

Backward swimming is a great way to get more versatile in the water and to learn to better control your body position and movements.

🎥 Swim Backwards Video Tutorial

Check out the video below to get an idea what I mean:

5) Fists and Finger Drills

The opposite of swimming with paddles is to use your fists or just a few fingers to swim.

The idea here is that you work on catching the water with your forearms or to get a faster cadence into your stroke as you won't require as much power for the arm to move through the water.

Remember to keep those fists relaxed, you are not angry and not punching the water, just caress it, feel its contour and enjoy.

If fists swimming is not your forte, grab a pair of palm or anti paddles or just a simple tennis ball and have fun.

6) Sculling

In order to swim fast, you need to find support in water and sculling is a very good way to improve your water perception.

🎥 Sculling Explained

If you are not sure what sculling is, you are missing out. See the video below:

There are many positions you can scull in: arms forward, arms back, one arm forward, arms in scarecrow position (windshield wiper) etc. etc. etc.

Remember, it is not a breaststroke movement, it is sculling (from side to side in a very small figure eight like motion).

Try to stay away from kicking while you scull, use a pullbuoy if you cannot resist the kick on your own :).

7) Flags to Flags Swim

To skip the world's best debaters hugging the pool wall, just swim from flags to flags doing fast tuck flip turns and fast breakouts from them.

What I mean is, when you approach the flag line, just do a flip keeping your body as small as possible to make it fast and efficient.

Then since you have no wall to push off from, you will have to work extra hard to get back to your original swimming speed, so dig in with the leg kick and the arm stroke to get back to speed.

If you are not up the flag to flag swim, you can do a variation where you will do a 360 somersault in the middle of the pool where your tuck is as small as possible and you do not use your hands.

This should slow you down a little to not have to pass anyone (if you are still too fast, just do 2 flips).

8) Open Water Training

Why not take the passing of slow people as training for open water races.

You can draft a bit, then closely pass them when the opportunity arises.

And at the same time, you can sight if someone is coming in the other direction.

It does not get more challenging in the pool than this.

An overcrowded lane is a perfect playground to mimic the mass starts during your triathlon and open water races, so take advantage of it and practice it:).

Don't be afraid of touching or bumping into the other people, they will survive and as a side effect, they might actually get the hint and go to a slower lane.

Open water and triathlon swims also have very brisk speed variations and you can fully incorporate those in the crowded lane. Sprint to the next person, pass them as a recovery time and sprint to the next or vice-versa etc.

9) Medley Swimming

Maybe if you'd switch to another stroke than freestyle, suddenly the slow swimmers might not be so slow anymore, so explore it.

Don't be afraid.

The more strokes you swim, the more enjoyable your workouts will get and you will soon find that you are more comfortable and better aware of your body in the water.

For example, backstroke follows very much the same principles as freestyle, so get on your back once in a while.

10) Simply Kick

A lot of power in swimming is from legs, so don't be negligent in this department.

A crowded slow pace lane is a good reason to get on with the kick and improve your chances of success.

Of course, you can kick with a kickboard, but I'd suggest to leave your kickboard at home and stick with just your body.

You can do variations of head lead side kick (arms at side), arm lead side kicks (bottom arm extended) or 360 streamline kick rotation etc. etc.

Let your mind go wild and be creative.

🎥 Freestyle kicking tips

If you'd like to work on improving your kick, check this video:

11) Water Floorball

Yes, you read it right.

Grab a floorball or a wiffle ball (if it has holes, it is a go:)) and have fun.

Do one arm swimming with the ball to see if both of your arm pulls feel the same. My bet is that they do not.

Do a catch-up swimming where you switch the ball from hand to hand in the front.

Do sculling with it to strengthen those tiniest muscles in your shoulders.

The holes in the ball will cause your small muscles to work a bit harder when you try to keep the ball from going too crazy out of your movement's control.

It is fun, try it.

🖼️ How to Enjoy Swimming in a Crowded Lane - Infographic

And there you have it.

I am sure you can think of other ways to make the crowded lane workout more interesting (don't be shy about sharing them in the comments below - let's keep the list growing:).

The list above will hopefully give you some inspiration when all hope is lost and your anger gets the better of you.

Get creative and let the lane and its occupants be your playground.

And if you have a friend who suffers from the crowded lane anger, share this article with him or her so they can be a happier and faster swimmer :).

Recognizing flaws in a swimming stroke is the first step to fixing them. Often, what feels right in the water looks very different on video.

This article breaks down a video analysis of a swimmer with four common but critical freestyle mistakes. By learning to spot these errors, from a deep kick to a crossover pull, you can identify them in your own swimming and use the suggested drills to correct them.

Dive Into: 4 Common Freestyle Flaws and How to Fix Them

• 🎥 Watch: The Swim Analysis Video
• Flaw #1: The Deep, Drag-Creating Kick
• Flaw #2: Crossing Over the Centerline
• Flaw #3: The Dropped Elbow Catch
• Flaw #4: Sinking Hips and Lower Back
• Frequently Asked Questions

🎥 Watch: The Swim Analysis Video

One of the basic skills of any student is the ability to recognize if something is not done the right way. The recognition of stroke flaws is the beginning of an efficient swimming style. Below is a short freestyle swimming video that highlights four main problems. These are the biggest hurdles preventing this swimmer from getting to the next level.

Flaw #1: The Deep, Drag-Creating Kick

If we look at the swimmer from the front, the streamlined image is disturbed by a very deep kick that protrudes behind him. This causes [unnecessary resistance](/blog/streamline-explained-how-forces-influence-swimming(.

The Fix: The kick should be small and shallow. It should come out of the hip with the knee only ever slightly bending while it gives into the pressure of the water.

• Mental Cue: Imagine rubbing your big toes together as you kick. This keeps the kick narrow. Another way to think about it is that you try kicking inside a bucket.
• Drills: Practice kicking without a board (on your side or stomach) to learn balance without relying on a wide stabilizing kick. Focus on kicking from the hip with a relatively straight leg, not driving from the knee. You could also try to put a rubber band around your ankles to force yourself to keep the kick narrow.

Flaw #2: Crossing Over the Centerline

Your hands should point in the direction you want to go. In this case, the swimmer's arm deviates from the long axis, crossing over the center, especially when breathing. This causes the body to snake through the water.

The Fix:

• Mental Cue: Your body should roll as one unit, like a tree log.
• Drill: Try kicking on your side with your bottom arm extended. Take frequent breaths while keeping that lead arm perfectly still and straight.. Do not let it wander across your body to help you balance.

Flaw #3: The Dropped Elbow Catch

The front catch is an advanced skill. The swimmer in the video shows signs of an initial catch but then drops his elbow, failing to hold the water. He ends up pushing down rather than pulling back.

The Fix:

• Mental Cue: You need to learn to feel the forearm catch. Try to think of it as wrapping your forearm around a submerged barrel.
• Drill: One-Arm Swimming. Do this very slowly. Focus entirely on keeping your elbow high near the surface while your forearm folds down to catch the water. Use fins if needed to keep your body position high so you can focus solely on the arm path. Most importantly, spend the same amount of time on each side of your body while you do this. Many swimmers tend to just gallop in their stroke when doing a one-arm drill and that defeats the purpose.

Flaw #4: Sinking Hips and Lower Back

Many beginners struggle with keeping their body horizontal. In the video, you can see the swimmer's lower back fall below the surface every time he breathes. This creates an uphill swimming position.

The Fix:

• Head Position: Keep your eyes focused on the bottom of the pool and your neck flat. Press your chest down (the "T-Press") to lever your hips up.
• Ankle Flexibility: Stiff ankles act like brakes, dragging your legs down. Work on your ankle flexibility so your toes can point straight back.
• Rotation: If the sinking happens only when you breathe, the issue is likely your rotation. Practice side-kicking drills to get comfortable breathing without lifting your head or dropping your hips.

I hope you learned something useful in the analysis and have some material to work on in your swim routines.

Master these four areas (kick depth, alignment, catch, and body position) and you will be well on your way to a faster, more efficient stroke.

Hand paddles are commonly used in swimming pools around the world.

In fact, you hardly ever see a pool deck or the infamous Lost and Found basket (yes, they do exist) without a pair of them laying around.

They are either loved or hated.

The main rudimentary idea behind the original hand paddles was to increase the surface of your hand to pull more water, however, apart from the 100s of different paddle types, there are many other ways to utilize this piece of swim equipment.

So without further ado, here is a list of top 8+1 ways you can use hand paddles

Quick Jump To:

• 1) Strapless Paddles
• 2) Kickboard Replacement
• 3) Lopsided Swim
• 4) Sculling with Paddles
• 5) Hand Holding for Forearm Engagement
• 6) Catch-Up Drill Variation
• 7) Breaststroke Kicking Hack
• 8) Slicing Through the Water
• Bonus) Splashing Your Fellow Swimmers
• Conclusion
• FAQ

Note: I will not focus on the different types of paddles, just different ways to use the regular hand paddle:

1) Strapless Paddles

Even though paddles are used on your hands to make you stronger, they serve an additional purpose.

By taking the wrist straps off or using the strapless paddles (ex: Agility paddles from Finis) you basically are more inclined to lose them from your hands if your underwater stroke has some unexpected deviations form the straight pull.

The paddle only attaches to the tops of your middle finger(s) forcing you to think about what your hands do.

2) Kickboard Replacement

You don’t necessarily need to use a kickboard to do your kicking.

Just hold onto one paddle with your outstretched arms and voila.

Many swimmers press down on the kickboard when they kick which is not good. You need to be gentle and relax in your shoulders, so the water can carry you.

The kickboard is there just to guide you, so using hand paddles instead of it, is a great practice to steady those front arms.

Keep your face in the water and when you breathe, keep the paddle without going down.

3) Lopsided Swim

This one is a lot of fun. For this, you don’t need to put your paddles on different appendages, but you will only use one paddle on the hand of your choosing.

By using a single paddle, you are basically offsetting the balance in your core body, so one side of your core is forced to work that much harder to keep your body from snaking around the swim lane.

You can also make it more interesting and add one flipper to the opposite leg :).

4) Sculling with Paddles

Put the paddles on the normal way or just place your hand on top of them without straps and utilize their surface to make your sculling efforts a bit more challenging.

Remember, sculling movement is not a breaststroke movement, just do very narrow figure eights from side to side and feel the water pressure on your skin.

The pressure is the same the entire time, refrain from putting a lot of pressure pushing out to the sides and easy bringing your hands back together.

5) Hand Holding for Forearm Engagement

Since we mentioned earlier removing straps from your paddles, why not just grab the paddle with your fingers in the front, thus allowing the paddle to extend further into your forearm and therefore, forcing you to swim more with your forearm ores rather than just your hands.

It will create a very similar effect as the Tech Paddles

6) Catch-Up Drill Variation

There is no need to put on your paddles for this exercise, but you can definitely utilize them in a different matter. (or at least one of them)

As with the kickboard paddle exercise, just hold one or both paddles in front of your body in one hand and every time you bring your moving arm forward, just replace your grip.

This catch-up drill is great for working on your underwater catch.

Keep those paddles submerged below the surface, so you always have your hand below your elbow in terms of how far they are below the surface.

7) Breaststroke Kicking Hack

On some types of paddles, if you adjust the paddle straps in a bit different way you can slip the paddles onto your inner ankles and use them to increase the surface area of your foot during your breaststroke kick.

Thus giving the correct idea of how it should feel when you push off the water with your inner legs.

This is a bit more tough to do properly and not all paddle straps are long enough to achieve this foot fit.

If you do go after this, I suggest getting a smaller set of paddles that you dedicate specifically for this.

NOTE: I don’t recommend you try this while swimming very hard as it puts a lot of pressure on your knees, so you could end up with an injury right after you spend an hour adjusting your paddle straps :). Patiently and slowly to start with.

8) Slicing Through the Water

Grab your paddles as if you'd hold a piece of paper between your thumb and fingers and every time you stroke, slice the paddle through the water.

This type of paddle usage is good for realizing that your hand should not reach over the mid axis of your body (cross-over stroke flaw).

Since the paddle has a larger vertical surface area now, any deviation from a straight line will be noticeable.

Bonus) Splashing Your Fellow Swimmers

Since paddles have a larger surface, it is very easy to throw larger amounts of water at your swimmer friends or even the onlookers outside of the pool.

Try it, it is fun :).

You can even make huge water bubbles on top of the water but about that another time.

Conclusion

And there you have it.

8+1 ways to utilize your hand paddles without having to spend money on additional swim equipment.

You can actually just have one entire workout with your hand paddles without putting stress on your shoulders.

So, if you were a skeptic about hand paddles, maybe you can re-evaluate your position and be creative.

Now it is time to dust off those good old plastic plates and get in the pool to enjoy them once again :).

If you have any other uses that were not mentioned here, please do share. I'll be happy to include them.