How to Train With a Pull Buoy

It's easy to add pull buoy sets to your workouts. Perhaps the most challenging aspect of using these buoys is getting used to the way your legs float when you're using these products.

To use a pull buoy, you place it between your legs above the knees. Some swimmers move the buoy as high up as possible between their legs, in the groin area, while others move it closer to their knees. If the buoy has a large and small side, orient the buoy so that the smaller portion points to the pool bottom.

The buoy should keep your hips and legs relatively high in the water even without kicking, and it will push you to keep your head down during your stroke. Buoys are used with swimming strokes that immerse the head, so you'll want to wear goggles or risk getting chlorine in your eyes.

If you're just beginning with the buoy, use your freestyle stroke, which is the primary stroke used with these products. Hold the buoy securely and do your best not to kick your legs. Swim with your normal freestyle stroke. If you normally swim at a fast pace, you will feel some extra strain because your arms are doing more work.

Buoys help reduce drag. You can maximize this trait by keeping your toes pointed. In addition, constrict your abdominal muscles as you swim with a buoy. This keeps your body straighter, further reduces drag, and increases overall efficiency.

As you work with a buoy, remember that this device is meant to accelerate the development of upper body strength and improve technique, not as an aid for every part of your workout. Keep buoyed laps to 25 percent or less of your total number of laps.

There are endless possibilities in the variations for buoy workouts. If you want an extra-challenging workout, hold the buoy between your ankles. This forces you to really constrict your core torso muscles in order to keep your body straight and will increase the speed with which you fatigue.

Some swimmers advocate the use of ankle locks when working out with pull buoys. Ankle locks hold the ankles together and prevent you from doing any sort of scissoring kicks whatsoever, letting you concentrate more on other parts of your technique. What's more, you can add hand paddles in addition to the buoys. This further intensifies the work that your arms get from your swim.

Pull buoys are useful primarily because they reduce the amount of large, sweeping kicks that swimmers usually make -- in short, they encourage faster development of upper body strength. They also help you focus your mind on arm motion and breathing.

Pull buoys are very useful in training situations. However, it's worth noting that not all coaches and swimmers advise the frequent use of buoys, as they feel the buoys interfere with proper technique and create sloppy strokes.

Of course, to get any benefit at all from these products, you have to have the right buoy. It must fit your body and be comfortable as you swim. You should be able to backstroke, flip turn and push off with the buoy in place.

With the right product, you can gain a better sense of balance in the water, as well as increased upper body strength. Moderation is key. You may want to add just a single set of buoyed laps to your normal routine.

Because you're omitting half of your stroke (the kick), a buoy frees you to really concentrate on mastering your arm-stroke technique. Take advantage of this and really work out the kinks in your freestyle stroke.

Buoys are also great because they eliminate kicking. Kicking is hard work that leaves even experienced swimmers gasping. Minus the kicking, your breathing will be more relaxed, letting you work on disciplined breathing.

If you generally swim at a slower pace, you will find that your freestyle stroke feels easier with a buoy. Thus, at this easy pace, buoys are a great way to work on the technique of your stroke, building good swimming habits that carry over to buoy-less outings.

You'll feel your body glide easily through the water as you use the buoy. You'll be even more hydrodynamic if you point your toes during your workout. But be sure not to clench your legs or your toes -- this can lead to cramps.

With a bit of practice, you'll feel at ease working out with a pull buoy. After just a couple of weeks of consistent use, your upper body will begin to feel stronger, and with some attention to detail, your strokes will be more precise and powerful, too.

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