How to Use Pull Buoy Swimming: A Step-by-Step Guide for Pool Training

Updated November 2026

A pull buoy lets you swim with your legs floating and your kick removed, so you can focus on arm stroke, body position and breathing. Learning how to use pull buoy swimming correctly means placing it in the right spot, keeping your legs still and matching your sets to what you want to improve. Done well, it builds upper-body endurance and helps you spot stroke flaws you might miss when kicking.

Choose the Right Pull Buoy and Position It

Most pull buoys are figure-eight shaped foam pieces that sit between the thighs, just above the knees. Pick one that feels snug without pinching. Squeeze it between your legs and slide it up until it rests comfortably against your upper thighs. If it slips toward your knees, your hips will drop and your stroke will suffer.

Shopping for one? See our guide: Top 4 Pull Buoy and Kickboard Sets for Swim Training.

For a deeper look at sizing and models, see Speedo Team Pull Buoy: How to Choose and Use One for Pool Training (2026).

Step-by-Step Pull Buoy Swimming Technique

1. Warm up with 200 to 300 yards of easy swimming without the buoy.
2. Place the buoy between your thighs and hold your ankles lightly together, or let your feet float loosely behind you.
3. Keep your head in a neutral position, eyes looking down and slightly forward.
4. Rotate your body with each stroke, reaching fully forward and pulling through to your hip.
5. Breathe bilaterally every three strokes to keep your rhythm even on both sides.
6. Finish each length by checking whether your hips stayed near the surface.

Focus Your Pull Buoy Sets on One Skill

A pull buoy works best when each set has a clear goal. Use it for distance sets that build arm endurance, or for drills that refine catch and pull. Short repeats, such as 8 x 50 yards on a 60-second interval, help you hold form when you start to tire.

Sample Set for Stroke Endurance

Set	Focus	Rest
4 x 100 yards	Steady stroke rate	20 seconds
6 x 50 yards	Full reach and pull-through	15 seconds
2 x 200 yards	Bilateral breathing	30 seconds

Coaches often combine these with kickboard sets. The guide Swimming With a Pull Buoy: A Step-by-Step Guide for Better Pool Training walks through how to sequence them in a full session.

Avoid These Common Mistakes

• Letting your legs drift or kick, which defeats the purpose of the buoy.
• Pulling with a bent elbow that shifts load away from your lats and shoulders.
• Holding your head too high, which drops your hips and adds drag.
• Using the buoy every session; mix in full-stroke swimming to keep your kick strong.
• Choosing a buoy that is too loose or too tight, which changes your body line.

Recommended Gear

A pull buoy is the core tool here, and a few related items can make sessions more comfortable.

• Speedo Team Pull Buoy: a widely available option whose shape suits many swimmers’ upper-thigh placement. View on Amazon
• Swim goggles with anti-fog coating: clear vision helps you monitor your head position and breathing side. View on Amazon
• Silicone swim cap: keeps hair out of your face so you can focus on technique. View on Amazon

FAQ

How long should I use a pull buoy in one session?

Most swimmers use it for 30 to 50 percent of a workout. Mixing in full-stroke sets keeps your legs conditioned and your overall fitness balanced.

Should I hold my ankles together when using a pull buoy?

You can, often with a light band or by crossing your ankles loosely. Some swimmers prefer letting the feet float freely, so try both and notice which keeps your hips higher.

Can beginners use a pull buoy?

Yes, but start with short distances and focus on breathing and body position. If you have shoulder pain, consult a physical therapist or coach before adding high-volume pulling sets.

Conclusion

Using a pull buoy well comes down to correct placement, a steady body line and sets with a clear purpose. Start with short, focused intervals and build endurance over several weeks. Pair your buoy work with kicking and full-stroke swimming for well-rounded progress.

Related reading

• Does Anti Fog Spray for Swimming Goggles Decathlon Work? How to Use It
• 6 Best Swims with Pull Buoy Options for Pool Training (2026)
• 5 Best Kickboard and Pull Buoy Sets for Swim Training (2026)
• TYR Long Hair Silicone Swim Cap: How to Choose and Use One to Keep Hair Dry

About the author