45-Minute Paddles and Pull Buoy Power Swim

Session Overview

This 45-minute pool session combines swim paddles and a pull buoy to build swim-specific upper-body strength and reinforce a strong high-elbow catch. By removing the leg kick, you isolate your pull and put direct load through your arm and shoulder muscles. A great session to add once or twice per week during build or peak phase.

• Duration: 45 minutes
• Distance: approx. 2,000m
• Equipment: Swim paddles, pull buoy
• Effort: Moderate — zone 3

Warm-Up (10 min — approx. 400m)

• 200m easy freestyle, focus on long strokes and bilateral breathing
• 4×50m as: 25m catch-up drill / 25m normal freestyle — 20 sec rest between each

Main Set (30 min — approx. 1,400m)

Put on paddles and pull buoy for the entire main set:

• 4×200m at steady zone 3 pace — 30 sec rest between each. Focus on a long, powerful pull all the way through to your hip.
• 6×50m fast with paddles only (no pull buoy) — 20 sec rest. Sprint effort, feel the resistance and drive through each stroke.
• 200m easy cool-down freestyle with pull buoy — no paddles, just long steady strokes.

Cool-Down (5 min — approx. 200m)

• 200m very easy backstroke or easy freestyle — release the shoulder muscles and let your stroke length return to normal.

Coach’s Notes

Start with paddles only slightly larger than your hand — oversized paddles put unnecessary strain on the rotator cuff. If you feel shoulder discomfort during the 200m sets, remove the paddles and finish the distance without them. The pull buoy is there to keep your hips high; do not rely on it to stay flat — think about maintaining a good body position as you would in open water. This session pairs well with the day after a hard run or bike so your legs can recover while your swim fitness is still being developed.