Pull with Buoy

The pull with buoy is a swimming drill that takes your legs out of the stroke so you can focus on your arm pull, body position, and rotation. It trains upper-body pulling strength and helps you feel how your torso should stay long and steady while your arms do the work.

Hold a pull buoy snugly between your upper thighs or knees so it stays in place without you having to squeeze it the whole time. Float face-down in the water with your arms reaching forward, neck relaxed, and body in a straight line from your head through your hips.

Start your stroke by catching the water with one hand, pulling straight back under your shoulder and finishing near your thigh. Recover that arm forward over or just above the water while the other arm begins its pull. Keep a steady rhythm, rotate your whole body slightly toward each pulling arm, and keep your head still and your legs quiet.

Exhale underwater and turn your head to the side during the arm recovery to take a quick breath. To make it easier, use a larger buoy or take longer rests between lengths. To make it harder, slow down each pull so you feel more resistance through the water, or use a smaller buoy.

Fault: Hips sinking toward the bottom of the pool. Fix: Press your chest slightly downward and keep your core engaged so your hips ride near the surface.

Fault: Hands crossing in front of your face or pulling across the centerline of your body. Fix: Enter each hand in line with the same-side shoulder and pull straight back alongside your torso.

Fault: Holding your breath underwater. Fix: Blow out a steady stream of bubbles while your face is down so you can inhale quickly and calmly when you turn your head to breathe.