Pull Buoy Swim Session: Build Upper Body Power in the Pool

Session Overview

This 45-minute pull buoy swim session isolates your upper body to build catch strength, improve arm mechanics, and develop the pulling power that drives you through the water in open water races. By removing kick from the equation, you’ll immediately notice where your technique breaks down — and build the strength to fix it.

What You’ll Need

• Pull buoy (foam float placed between your thighs)
• Swimming paddles (optional — adds resistance to the pull)
• Pool access, 25m or 50m
• Timing watch or pool clock

Warm-Up (8 minutes)

Swim 300m easy freestyle without the pull buoy, focusing on long, relaxed strokes. Include 4 x 25m single-arm drill (non-pulling arm at your side) to activate your lats and feel where your catch begins. Finish with 4 x 25m catch-up drill — one arm extended forward until the other hand reaches it before the next stroke.

Main Set

All sets use the pull buoy. Focus on a high elbow position during the catch phase — your elbow should point outward and stay high in the water while your hand drops below it to initiate the pull. Breathe every 3 strokes throughout.

• 4 x 100m pull at steady pace, 20 seconds rest — feel your catch and think about pressing the water back, not down
• 4 x 50m pull at threshold pace (slightly uncomfortable, 7/10 effort), 15 seconds rest — focus on applying force from the moment your hand enters the water
• 2 x 200m pull at aerobic pace, 30 seconds rest — maintain stroke length under fatigue, count your strokes per length and try to keep it consistent
• With paddles (optional): 4 x 50m power pull at 8/10 effort, 20 seconds rest — paddles increase resistance and amplify any catch errors, so only add these if your technique holds up without them

Cool-Down (5 minutes)

Remove the pull buoy and swim 200m easy, alternating freestyle and backstroke. Let your kick resume naturally and notice whether the pull buoy work has changed how your hips sit in the water. Finish with 2 x 25m easy backstroke to open up your shoulders and chest.

Coaching Notes

• The pull buoy should float your hips — if you find yourself fighting to keep your legs up, you’re probably relying on kick more than you realise in normal swimming. This is a common finding and not a problem — the session will train your body to maintain position without kick over time.
• Don’t just go through the motions — active thought about your catch is what makes pull buoy work effective. If your mind wanders and you’re just “pulling laps,” you’ll miss most of the benefit.
• Make it easier: Remove the paddles and reduce rest intervals slightly for a more aerobic, less technical session. Suitable for beginners getting comfortable with isolated arm work.
• Make it harder: Add paddles and reduce rest to 10 seconds between 100m efforts. Only do this if your catch technique is already solid — paddles amplify errors as well as power.