Pull buoys are one of the most misused pieces of swim gear. Used correctly, they isolate your upper body and reveal your catch mechanics. Used wrong, they become a crutch that inflates your pace without building real skill.
What a Pull Buoy Is For
A pull buoy holds your hips up, removing the need to kick. This does three things:
- Lets you focus entirely on your arm pull
- Reduces cardiovascular demand (no kick = easier breathing)
- Shows you exactly what your arm mechanics are doing — without the distraction of the kick
The point: use it to improve your catch and pull, not to rest your legs while swimming faster.
The “Cheating” Problem
Many swimmers discover that their pull buoy pace is significantly faster than their normal pace. This seems good, but it reveals a problem: your kick is creating drag, not helping.
If you swim 100m faster with a pull buoy than without one, your kick is slowing you down. The pull buoy isn’t making you faster — it’s removing something that’s making you slower.
Use this as diagnostic information, not a shortcut. The goal is to fix the kick, not to always use the buoy.
How to Use a Pull Buoy Correctly
Do:
- Focus on high elbow catch position
- Feel the difference between pulling with your hand+forearm vs. just your hand
- Use it to practice bilateral breathing without kick fatigue
- Use it for short sets (4–8×100m) not your whole workout
Don’t:
- Use it for your entire session every time
- Grip it tightly between your thighs (light contact only)
- Use it to swim at artificially fast paces and log them as normal pace
Three Pull Buoy Sets
Set 1 — Catch Focus: 6×100m pull, :20 rest. Focus: establish a high elbow catch before pulling. Feel the forearm act as a paddle, not just the hand.
Set 2 — Pace Comparison: 4×100m normal → 4×100m pull (same rest). Compare paces. If pull is more than 10 sec/100m faster, kick needs work.
Set 3 — Technical Integration: 4×50m pull → 4×50m full stroke, :15 rest. Take the feeling from the pull drill directly into your full-stroke swimming.
What to Focus on During Pull Sets
One thing at a time:
- Elbow position: Does your elbow drop early in the catch? Keep it high.
- Entry angle: Are your hands entering cleanly without crossover?
- Pull path: Is your hand pulling straight back, or sweeping sideways?
Pick one focus per session. One thing, consistently noticed and corrected, changes your stroke. Five things noticed and forgotten changes nothing.