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    Why Every Competitive Swimmer Should Train with a Pull Buoy

    In the world of competitive swimming, refining technique, building strength, and maintaining proper body position are key components of faster swims and more efficient strokes. Among the many training tools used by swimmers and coaches, the pull buoy remains one of the most effective and often overlooked pieces of gear. Whether you're a sprinter focused on explosive power or a distance swimmer developing consistency and control, training with a pull buoy can make a noticeable difference in your performance. 

    At Elsmore Swim Shop, we carry a wide selection of pull buoys to suit swimmers of all levels. Here's why this simple tool deserves a spot in every swim bag. 

    What Is a Pull Buoy? 

    A pull buoy is a small, buoyant piece of foam equipment designed to be placed between a swimmer’s thighs or ankles during training sets. Its main function is to support the lower body, allowing the swimmer to isolate arm movements while maintaining a stable and elevated body position in the water. 

    By keeping the legs afloat, the pull buoy helps eliminate drag caused by improper leg positioning and allows swimmers to focus entirely on their upper body technique. 

    Key Benefits of Training with a Pull Buoy 

    1. Focus on Arm Technique 

    With the legs supported, swimmers can direct their attention to arm mechanics, hand entry, pull path, catch, and finish, without worrying about kicking. This makes it easier to identify and correct issues in stroke technique. 

    Whether you're refining freestyle or breaststroke, incorporating pull sets into your practice can help you feel the water better and reinforce efficient movement patterns. 

    2. Improved Body Position 

    Many swimmers struggle to maintain a level body line in the water, especially when fatigued. A pull buoy helps mimic the correct position by lifting the hips and legs, teaching your body what a balanced position feels like. Over time, this awareness can carry over into regular swimming without the buoy. 

    3. Upper Body Strength Development 

    Without the assistance of kicking, your arms, shoulders, and back must do all the work. This places more resistance on the upper body, building strength and endurance where it matters most—especially for long-distance and IM events. 

    Pairing your pull buoy with training paddles can further enhance resistance for added strength work. 

    4. Efficient Breathing Practice 

    Pull sets are an ideal time to work on bilateral breathing and consistent breathing patterns. Because the pace is often more controlled, swimmers can focus on exhalation and timing their breath without the added challenge of a kick disrupting rhythm. 

    5. Reduces Fatigue During Technique Sets 

    When the goal is fine-tuning form, excessive fatigue can hinder progress. Using a pull buoy during long technique drills or cool-down sets can reduce overall energy expenditure and help swimmers concentrate on stroke mechanics longer. 

    When to Use a Pull Buoy in Practice 

    Here are a few examples of how to incorporate pull buoy training into your weekly routine: 

    • Technique drills: Use a pull buoy during drills like catch-up freestyle, single-arm swimming, or sculling.
    • Pull sets: Replace regular swimming with pull-specific sets like 10x100 pull or 6x200 pull with paddles and a buoy.
    • Warm-ups and cool-downs: Engage the upper body without overworking the legs early or late in practice.
    • Recovery days: Give the legs a break while maintaining aerobic conditioning and stroke rhythm.

    Pro tip: For a more advanced challenge, try combining a pull buoy with an ankle strap to limit leg movement entirely and reinforce upper body engagement. 

    Choosing the Right Pull Buoy 

    Not all pull buoys are created equal. Some are larger and provide more floatation, which may benefit beginner swimmers or those with lower body sink. Others are more compact for a more neutral, balanced feel. 

    At Elsmore Swim Shop, we stock top brands like Speedo, TYR, and FINIS, each offering pull buoys designed for competitive swimmers. Explore our pull buoy collection to find the one that matches your training goals. 

    If you're unsure which buoy is best for you, our team is happy to help you compare models and find the right fit. 

    Pull Buoy Care Tips 

    To make your pull buoy last, be sure to: 

    • Rinse with fresh water after each use to remove chlorine
    • Let it air dry completely before storing it in your swim bag
    • Avoid leaving it in direct sunlight or in hot cars for extended periods

    Build a Smarter Training Routine 

    Adding pull buoy sets to your weekly swim practice doesn’t require major changes—just a few focused sets can bring significant benefits over time. For swimmers seeking better control, improved technique, and stronger upper body mechanics, it’s a tool that belongs in every gear bag. 

    Explore the full range of training gear at Elsmore Swim Shop and discover how thoughtful training can support long-term progress in the pool. 

    Shop Pull Buoys: Explore Options Now