Monopod: What are its benefits?

xpistos wrote:

I have never used a monopod, but I am thinking of getting one, to use primarily indoors, at a pool where my kids swim. Right now I have an old Tokina 400 f5.6 manual focus lens, and also an older 70-210 mf lens.

What kind of exposure should I expect to get away with from using the monopod? For instance, could I get sharp pictures if I used 1/60 s with the 400? Or does the use of the monopod only helps in that I don't have to hand-hold a big heavy lens?