Proper pulling (with or without paddles) should be initiated with a preload on the latissimus muscles. Swimmers who tend to press straight down as opposed to getting the pulling surface of the paddle to point to the rear will inevitably put additional stress on the rotator cuff and triceps.
For those athletes who are strong and can muscle the additional surface area, speed can be achieved without the optimal muscles or pulling pattern. When the paddles are removed, people without the proper pulling mechanics most likely will swing off the back of the set.
With that in mind, try eliminating the paddles and incorporating a full pulling surface. By that I mean utilizing the surface area from the fingertip to the elbow. The quicker you can use the forearm along with the hand, the sooner you can pull and eventually swim correctly.
Not only do you utilize the appropriate muscles, but your shoulders and triceps will thank you!
4. Lifting weights for distance swimmers will affect their stroke and build too much muscle mass.
The first thing that comes to my mind whenever I hear this argument is the progress of weight programs in basketball and golf. These are two sports where a soft touch and flexibility are at a premium.
Although neither sport is distance-oriented, it is proof that strength training can be specific enough to produce the desired effect, while maintaining the important elements in each motor skill.
Strength-to-weight ratio is a critical concept for swimmers. The ability to maximize strength, while finding the right balance in muscle mass and flexibility, is the battle.
Periodization of strength training within a distance swimming program is the key. The majority of the strength training models that I consider successful use strength training in addition to the normal water workouts.
The early acquisition of additional strength and power can be successfully channeled into a season with proper planning. Early-season high-repetition lifting sessions can be tailored to enhance strength and minimize the addition of any substantial gain in unnecessary muscle mass.
5. Kicking is primarily used to facilitate body rotation in swimming and doesn't really add much to forward propulsion.
I am guessing this philosophy grew in popularity throughout the stone-age. Although many open-water swimmers and multisport athletes choose to limit the use of legs, it's about energy conservation, not ability for the legs to help propel.
In my 15-plus years of coaching, I can honestly say that my fastest kickers were my fastest swimmers. Although there may be exceptions to this rule throughout the swimming world, it is obvious that leg power correlates to swimming speed.
The common thread among the previously mentioned misconceptions is education. Trial and error is probably the single greatest teacher.
With the multitude of variables our sport has to offer, a whole lot can be learned by sharing experiences. Sometimes, trial and error is what teaches you what works. There are a host of swimming theorists who don't really experiment in our medium. In the water is where theory becomes fact. Your body will dictate which theories are applicable to your peak performance.