Keeping your feet safe from sharp shells, rocky asphalt and pebbled beaches might sound appealing, but the paybacks are not worth the risk for most triathletes. Wearing some types of foot apparel will result in disqualification and others will likely create drag and impair movement, which could impact your split-time.
Flippers and Fins
The International Triathlon Union, ITU, strictly prohibits using flippers, fins or any other type of footwear that could be considered a self-propulsion device during the swim. Even prosthetics and orthoses are not allowed. If you are caught swimming with any such devices at an ITU-sanctioned triathlon, you will be disqualified.
Aqua Socks
Aqua socks are tight, waterproof shoes with breathable mesh and rubber soles. They are most commonly used for water aerobics, scuba diving and boating. Unless they have webbing between the toes, ITU will likely allow them for the swim; however, the increased weight and size on your feet often creates a significant amount of drag.
Toe Shoes
Toe shoes are an increasingly popular style of running shoe, but some people use them for water sports because they're breathable, made from a mesh fabric and contain a protective sole. But toe shoes are different from aqua shoes in that their rubber sole is very thin and they contain individual toe holes. Thus, toe shoes can protect your feet from the elements without producing as much drag as regular aqua socks.
Neoprene Socks
Neoprene socks, also called booties, keep your feet warm during the swim and protect them from rough surfaces and debris on the way to the bike transition. They act as an extension of your wetsuit and because they are form-fitted to your foot, they don't create as much drag as larger shoes. Overall, as far as foot coverings go, neoprene socks provide the most benefits and create the least potential detriment during a triathlon.
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