Finswimming is a competitive aquatic sport performed with a monofin or bifins, either on the surface or underwater. It combines swimming technique, hydrodynamic body position, leg power, core strength, and controlled breathing to achieve fast and efficient movement through the water.
Finswimming can have a strong health impact because it combines swimming, leg power, core control, breathing rhythm, and full-body coordination.
According to CMAS, finswimming uses a monofin or bifins on the surface or underwater, powered only by the swimmer’s muscular force (CMAS). As a form of regular physical activity, it can support cardiovascular fitness, muscle development, mental health, body composition, and overall well-being (WHO).
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Key benefits of Finswimming:
Improves cardiovascular endurance
because it trains the heart and lungs through continuous swimming movement
Builds strong legs and core
especially calves, glutes, hips, abdominals, and lower back
Improves body alignment and posture
because good finswimming needs a long, streamlined body position
Develops coordination and motor skills
especially through dolphin kick, rhythm, balance, and timing
Boosts confidence and mental focus
because athletes learn discipline, calmness in water, and control of movement
Encourages social connection
teamwork, and belonging when practiced in clubs or group training
Finswimming Techniques
Surface Swimming
In this style, athletes wear goggles or a mask, snorkel, and monofin and must stay on the water’s surface. Races include individual events from 50 to 1500 meters and relays of 4×100 and 4×200 meters, also mixed male and female. It is held also in open waters.
Watch this video as an example:
Final of 50 surface men at World Championship 2022
Bi-fins Swimming
Athletes swim on the surface using goggles or a mask, snorkel, and two fins. Short races of 50 to 400 meters occur in pools, while 4km and 6km long distance races take place in open waters.
Relays are also part of competitions’ programs.
Watch this video as an example:
Final of 50 bifins men at World Championship 2016
Immersion
Swimmers use goggles or a mask, a monofin, and a breathing apparatus underwater in a pool. Races are 100m, 200m, and 400m long, and athletes must keep their faces submerged throughout the race or face disqualification. The breathing apparatus can’t be exchanged or left behind during the race.
Watch this video as an example:
Final of 100 immersion women at World Games 2022
Apnea
This underwater technique requires goggles or a mask, a monofin, and breath-holding. It features 50m races, with swimmers needing to stay submerged to avoid disqualification. AP is not held in open water for safety reasons.
Watch this video as an example:
Final of 50 apnea women at World Games 2022
Finswimming is not only valuable for swimmers and aquatic athletes. It can also be used as an effective cross-training and recovery method for athletes from many other sports, including ice hockey, football, basketball, athletics, combat sports, and dance.
Because finswimming is performed in water, it allows athletes to train the cardiovascular system, legs, hips, core, and breathing control while reducing impact on the joints. This makes it especially useful during recovery periods, heavy training blocks, or when athletes need conditioning without adding more stress from running, jumping, or contact.
Key benefits for other sports:
Low-impact recovery:
Water supports the body and reduces joint loading, allowing athletes to move actively without the same stress as land-based training
Mental recovery:
Water-based training can feel refreshing and different from regular sport-specific sessions, helping athletes recover mentally as well as physically
Leg and hip endurance:
Bifins and monofin work strengthen the lower body, especially the calves, glutes, hips, and core
Core stability and posture:
Finswimming requires a streamlined body position, helping athletes improve trunk control and body alignment
Mobility and flexibility:
The kicking movement can support ankle, hip, and spine mobility when performed with proper technique
Breathing control and focus:
Athletes learn rhythm, relaxation, and efficient breathing, which can support performance under fatigue
Hockey example:
Through our project work, C-BEST – Crossing Borders for Excellence in Sports Training, we observed that finswimming can support recovery in ice hockey players by offering low-impact, water-based movement that helps maintain cardiovascular fitness, activate the legs and core, and reduce additional stress on the body after intense training or competition.
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