If your kick feels like it disappears after 25 metres, a good pair of training fins can help you find rhythm and hold better body position.

Here’s how to choose swimming fins that match what you’re actually doing in the pool, from learn-to-swim drills through to squad sessions.

Swimming training fins: how to choose the right pair

What are you using fins for?

A common question we hear in-store is, “Are fins just for snorkelling?” In a pool setting, training fins are usually about two things: helping you build a stronger kick, and making it easier to hold a clean body position while you work on technique.

Before you pick a fin, be clear on your main use:

• Technique drills (catch-up, single-arm, body roll, streamline): you want a comfortable fin that keeps you moving without fighting it.
• Kick sets (with a board or on your back): you want enough surface area to feel the water, but not so much that you overload your calves.
• Fitness and speed: shorter fins are typically better for faster kick tempo and turning over your legs.

If you are swimming with a squad, it is also worth checking what they allow. Some squads prefer shorter fins for most sets, especially if you are doing faster work.

Short blade or long blade?

Blade length changes how the fin feels straight away.

• Short blades usually encourage a quicker kick and a higher cadence. They are a good match for pool training, especially if you are working on freestyle and turning your legs over without big knee bend.
• Long blades give you more push per kick, which can be handy for slower drills or snorkelling. In the pool, they can also tempt swimmers into “bicycling” the kick, because the fin is doing so much work.

If your goal is swim fitness and technique, most swimmers are happier in a shorter training fin. If you mainly want extra propulsion for easy laps, a longer blade can feel more forgiving.

How should swim fins fit?

Fit is where people get caught out. Swimming fins should feel secure without crushing your foot.

What to look for:

• Snug heel: your heel should not pop out when you kick, push off, or do tumble turns.
• Even pressure: avoid hot spots across the top of the foot or the sides of your toes.
• Toe room: your toes should not be jammed. A little contact is fine, but cramping is a red flag.

If you are between sizes, the better choice is usually the one that keeps the heel locked in without you having to clench your foot. If you have a wider forefoot, look for a fin with a roomier pocket and softer material rather than forcing a tight size.

Soft or stiff?

Stiffness affects how hard your lower legs have to work. A stiffer fin pushes more water, but it can also light up your calves quickly and change your kick mechanics.

• Softer fins are worth considering for beginners, for swimmers returning after a break, or for longer sessions where comfort matters.
• Medium to stiffer fins can suit stronger swimmers who want more resistance in kick sets, provided your technique stays clean.

A practical rule: if you can’t maintain your usual kick rhythm after a few lengths, the fin is probably too aggressive for your current fitness.

Beginner, intermediate, advanced: what usually works

Beginner swimmers generally do best with a comfortable short blade fin that is easy to get on and off. The goal is to keep you moving and give you more time to feel good body position, not to smash your legs.

Intermediate swimmers often like a slightly firmer fin for structured kick sets. This is where fit really matters. A fin that slips or rubs will ruin a session fast.

Advanced swimmers may choose fins based on the session. A softer fin can be great for technique, and a firmer fin can be useful for short resistance blocks. If you are doing lots of pace work, keep an eye on how fins affect your ankle flexibility and kick timing.

Do you need booties or socks with fins?

In a pool, most swimmers wear fins barefoot. If you are getting rubbing around the heel or the top of your foot, a thin neoprene sock or swim bootie can help, but it can also change the fit. If you go this route, size and fit become even more important.

If you are swimming outdoors or doing ocean sessions, the conversation changes, and you may want more foot protection. For pool training, focus on getting the fin pocket right first.

Popular right now at Sportsmart

• Speedo x DMC Super Swimming Fins – a popular short blade option for pool training and kick sets.
• Speedo x DMC Original Swimming Fins – worth considering if you want a classic training fin feel for drills and steady laps.
• Speedo Long Blade Swimming Fin – a longer blade style that suits easy laps and slower technique work.
• Swimfit Silicone Training Fin – a comfortable training fin option if you are prioritising fit and a softer feel.
• Speedo Biofuse Swimming Fin – designed for comfort, a good option if you are sensitive to rubbing or pressure points.

If you are building a simple kit, these category pages are a good starting point too: Swimming and Swimming accessories.

Common mistakes (and how to avoid them)

• Buying the stiffest fin straight away: your calves will tell you quickly. Start moderate, then step up if you need more resistance.
• Choosing a fin that feels “fine” dry: hotspots often show up once you are wet and pushing off walls. If you can, try them on and walk a few steps.
• Letting fins wreck your kick: if your knees are bending a lot or your feet are slapping, slow down and reset. Fins should support good mechanics.
• Using fins for every session: fins are a tool, not a crutch. Mix fin work with normal swimming so your technique carries over.

FAQ

Are swim fins good for beginners?
Yes, as long as the fit is comfortable and the fin is not too stiff. Fins can help you stay higher in the water and make drills easier to feel. Start with short sets and take them off if your calves cramp.

Should I use short fins for freestyle?
Most pool swimmers prefer short fins for freestyle because they encourage a faster kick tempo and less knee bend. They also tend to play nicer with tumble turns than longer fins.

How tight should swimming fins be?
Snug, not painful. Your heel should stay in place during kick and push-offs, but you should not get numbness or sharp pressure on the top of the foot. If you cramp in the first few lengths, the fit or stiffness is probably wrong.

Can I use fins if I have ankle stiffness?
Fins can change how your ankle moves, and some swimmers feel extra strain if the blade is too long or stiff. Start with a softer, shorter fin and keep the sessions short. If you have ongoing pain, check in with a physio.

Do I need different fins for kids?
Kids usually need a softer, comfortable fin with a secure heel. The biggest factor is fit, because feet grow quickly and kids are less tolerant of rubbing. Check fit regularly and size up when it gets tight.

This article is general guidance, not medical advice. If you have a persistent injury or pain, see a physio or GP.

Still deciding? Drop into our Moorabbin, Northcote or Preston stores to compare options in person, or contact our online team and we can help you narrow it down.