Swim Faster with Pull Buoy: A Step-by-Step Guide for Pool Training

Updated November 2026

A pull buoy helps you swim faster by letting you train your arms and body position without kicking, so your stroke gets stronger and your legs stop dragging. Used correctly, it can improve your catch, keep your hips high, and make each stroke more efficient. Below is how to use one with purpose, not just to float between laps.

Why a Pull Buoy Makes You Faster

Swimmers who kick hard often sink their hips, which adds drag and forces the arms to work harder. A pull buoy, the figure-eight float held between the thighs, lifts the legs and removes the kick from the equation. That lets you focus on the part of the stroke that actually moves you forward. Many coaches use it to build pulling strength and to teach a higher, flatter body line. You can learn more about how it fits into a training set in Swimming With a Pull Buoy: A Step-by-Step Guide for Better Pool Training.

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

Choose the Right Buoy and Setup

Pick a buoy that fits snugly between your thighs without pinching. Most pull buoys are made of foam and designed for a squeeze between the legs at about mid-thigh to just above the knee. If you have a stronger kick or a longer body, a slightly firmer or larger buoy may hold you better. Test the fit in shallow water before you commit to a full set. For a broader look at options, see 6 Best Swims with Pull Buoy Options for Pool Training (2026).

Step-by-Step Technique for Pull Sets

1. Squeeze the buoy firmly between your thighs and keep your ankles relaxed, not pointed.
2. Push off the wall in a streamlined position, arms extended and head between your biceps.
3. Start with a 50-yard set at a moderate effort, focusing on a long, steady glide.
4. Pull with a high elbow, keeping your hand close to the surface during the catch.
5. Breathe bilaterally or every three strokes to keep your body balanced.
6. Track your stroke count per length. A drop of one or two strokes at the same effort is a real sign of improved efficiency.

Build a Pull Set That Transfers

Mix in repeats of 50s and 100s, and rest 15 to 20 seconds between each. Once you can hold a steady pace with good form, move to descending sets, where each repeat gets a little faster while technique stays intact. The goal is not to muscle through the water, but to carry better mechanics into your full stroke.

Pair Pull Work With Kick and Drills

A pull buoy trains the upper body, so balance it with kick work. Use a kickboard for leg-only sets, then return to full swimming. Alternating pull, kick, and full stroke in the same session shows you how your body position changes when you switch tools. For a set that combines both, check 5 Best Kickboard and Pull Buoy Sets for Swim Training (2026).

Common Mistakes

• Squeezing the buoy too tightly, which can cramp the thighs and restrict the hip rotation.
• Letting the hips drop anyway, which usually means the buoy is too small or too low.
• Pulling too deep and too wide, which can wear out the shoulders over time.
• Doing every set with a buoy and never swimming full stroke, so the gains do not carry over.
• Ignoring form when fatigued. Stop or shorten the set when your catch falls apart.

Recommended Gear

• Speedo Team Pull Buoy: A common choice among swimmers who want a firm, well-shaped float for regular pull sets. View on Amazon
• Finis Pull Buoy: Often chosen for its snug fit and durable foam, especially by swimmers who train several times a week. View on Amazon

FAQ

Do you swim faster with a pull buoy?

Many swimmers do, because the buoy isolates the arms and improves body position, which can lower drag. Speed gains depend on using it with good technique and pairing it with full-stroke swimming.

How often should I use a pull buoy?

Most swimmers use one for a portion of each session, often 20 to 40 percent of total yardage. Overuse can make your kick weaker, so balance it with other work.

Is a pull buoy good for beginners?

It can help beginners learn to keep their hips up and focus on the catch. If you have shoulder pain or are unsure about technique, consult a swim coach or a qualified professional before starting a heavy pull program.

Conclusion

A pull buoy can help you swim faster by strengthening your pull and improving body position when used with clear goals. Start with short, controlled sets, track your stroke count, and keep full-stroke work in every session. Over time, the gains you build in isolation should show up in your normal swimming.

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