Pull Buoy Introduction for New Swimmers
A 1500 m beginner session with a pull buoy between the thighs to lift the legs, so you can focus on a long arm stroke and relaxed breathing.
- Duration
- 39 minestimated
- Distance
- 1,500 m
- Effort
- 37
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Pull buoy, long strokes | 50 m | 85-92% CSS pace |
| 4.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalEndurance Pull buoy, steady and relaxed | 100 m | 85-92% CSS pace |
| 5.2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, no buoy, keep the hips up | 50 m | 85-92% CSS pace |
| 6.2 | Rest | 20 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
A pull buoy is a foam float that you hold between your thighs. It lifts the legs to the surface and lets you swim with the arms alone. For new swimmers whose legs sink, it is often the first time freestyle feels level and calm, which makes it a good tool to learn the arm stroke and the breath without fighting to stay up.
After a short warm-up and easy kick, the session builds from 50s to 100s with the buoy, then finishes with freestyle 50s without it. Keep the strokes long, rotate a little from side to side and let the legs trail without kicking. The last 50s show how much your kick and body position still need to do on their own.
Use the buoy as a learning aid, not for every length. One or two sessions like this a week are plenty.
Tips
- Squeeze the buoy gently between the upper thighs, not between the knees or ankles.
- Keep the legs together and relaxed, with no kick.
- Rotate with each stroke so the buoy does not make you swim flat.
Good forPoolGeneral fitnessSprint triathlon
Season phaseBaseAny time