Diving into monofin swimming: a beginner’s guide

Monofin Swimming, a fascinating water sport, combines the elegance of swimming with the efficiency and speed of marine animals. For beginners in Monofin Swimming, a world of possibilities opens up, not only in terms of fitness and swimming technique, but also in discovering the pure pleasure of experiencing the water in a completely new way.

What is important with Monofin Swimming?

In monofin swimming, technique is crucial. The movement comes from the whole body, especially the hips, which enables a smooth, undulating movement through the water. A good breathing technique and the ability to relax in the water are also important to save energy and extend swimming distances.

The monofin

For beginners to monofin swimming, choosing the right fin is crucial as it has a big impact on the learning experience and performance in the water. Monofins come in a variety of sizes, shapes and degrees of hardness, with each of these characteristics affecting the swimming experience in a different way. Here’s a detailed look at how the size and hardness of the monofin can affect swimming.

Size of the monofin

Large monofins provide more buoyancy and allow the swimmer to move more water with each fin stroke. This can lead to a higher speed, but also requires more strength and can quickly become tiring, especially for beginners. Large fins are ideal for swimmers who already have good core strength and strong swimming technique, but can be overwhelming for beginners.

Smaller monofins are easier to handle and require less strength when swimming. They are ideal for beginners as they make it easier to learn the correct technique and are less tiring. Smaller fins offer less speed than larger models, but promote a higher stroke frequency and help to develop the undulating motion characteristic of monofin swimming.

Degree of hardness of the monofin

Soft monofins are more flexible and offer a smoother experience in the water. They are particularly suitable for beginners as they promote a natural, undulating movement of the body, which is necessary for efficient monofin swimming. Soft fins require less force when swimming, which helps to reduce fatigue and enable longer swimming times. They are also more forgiving when it comes to technical errors, making them an excellent choice for learning the basics.

Hard monofins offer more resistance in the water and are capable of transmitting greater force. They are ideal for experienced swimmers who want to refine their technique and increase their speed and efficiency in the water. However, for beginners, hard monofins can be difficult to handle and require stronger core muscles to effectively generate the movement required to swim with monofins.


Choosing the right monofin depends on several factors, including the swimmer’s experience level, strength and technique. Beginners usually benefit from smaller, softer monofins, which make it easier for them to learn the basics of monofin swimming and gradually develop their skills in the water. While improving swimming technique and physical condition, swimmers can switch to larger and harder models to further improve their performance. Ultimately, the goal is to find a monofin that offers both comfort and the desired performance in the water in order to fully enjoy monofin swimming.

Important equipment besides the monofin

In addition to the monofin, there is supporting equipment that makes it easier to get started:

  • Swimming goggles: For clear vision under water and protection of the eyes from chlorine or salt water.
  • Nose clips: Can be helpful to prevent water from getting into the nose.
  • Swimming caps: Reduce water resistance and protect hair from chlorine.
  • Wetsuits: For extra buoyancy and protection in colder waters.
  • For the wetsuit: our FlipSoc to make it easier to get into the wetsuit.

Training tips for beginners

Training with a monofin is an exciting challenge that can take both the joy of swimming and physical fitness to a new level. For beginners, it is important to gradually get used to the new technique and equipment. Here are some detailed training tips to help you get started and make effective progress. Take a look at this YouTube video!

Step-by-step adaptation

Start with short distances: Beginners are advised to start with short distances and gradually get used to the monofin. Instead of swimming long distances straight away, start with short distances of 25 to 50 meters. This helps you to develop a feel for the fin and refine your technique without tiring too quickly.

Focus on technique: Technique is of central importance in monofin swimming. Concentrate on creating an undulating movement from your hips to your feet. It is important that the impulse for the movement comes from the core area and continues fluidly through the body to the fin. Video analysis or coaching can help to identify and correct technical errors at an early stage.

Strengthening the core muscles and flexibility

Core strength: Strong core muscles are essential for monofin swimming as they form the basis for the undulating movement. Incorporate exercises such as planks, Russian twists and Superman lifts into your training to strengthen your core.

Flexibility: Flexibility, especially in the hips and lower back, is important to be able to perform the undulating movement effectively. Yoga and Pilates are excellent practices to improve flexibility and strengthen the connection between body and mind, which will benefit you in Monofin Swimming.

Breathing and relaxation

Breathing technique: An efficient breathing technique is essential for monofin swimming as it helps you to stay in the water longer and more relaxed. Practice abdominal breathing and learn to synchronize your breathing rhythm with your movements in the water.

Relaxation: Learn to relax in the water. Tense muscles and stiff movements increase resistance in the water. Try to consciously relax, especially in the phases between trains, to optimize your energy consumption.

Regularity and patience

Be patient with yourself: Progress in Monofin Swimming takes time and patience. Every swimmer develops at their own pace. Remain patient and celebrate small successes along the way.

Train regularly: Regularity is the key to success. Try to integrate your training into your everyday life and set yourself realistic goals to stay motivated.

By following these tips, beginners to monofin swimming can not only improve their technique and performance, but also increase their confidence and enjoyment of this unique sport. With time, patience and practice, swimming with a monofin becomes an enriching and fulfilling experience.

Concluding thoughts

Monofin Swimming offers a unique opportunity to rediscover the joy of swimming. With the right approach and the right equipment, beginners can make rapid progress and enjoy the many benefits of this fascinating sport. Immerse yourself in the world of Monofin Swimming and experience the freedom and pleasure it offers.

For more information and tips on Monofin Swimming visit International Swimming Hall of Fame, FINA or your local swimming school.

Photo credit: Photo 33580787 © Elina Manninen |

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