How to Use a Speedo Pull Buoy

Choose Your Buoy

• 1

  Understand the choices. Speedo, the long standing industry leader in fitness and competition swim gear, makes more than one model. The new fill-able Speedo pull buoy allows you to add water to increase drag when you pull, thus increasing the upper arm workout. The Speedo contoured polypropylene pull buoy is a versatile, lightweight and easy-to-use choice for general fitness laps. The Speedo Elite is specially shaped to allow a better grip and is made from a laminated foam material.

• 2

  Try them on. If possible, try swimming with each of the available buoys to see what you like best. Keep in mind that the pull buoy should be easy to grip with your thighs and hold in place without slipping while you swim. The best pull buoy is one that will stay in place when you flip turn, backstroke and push off.

• 3

  Fit the pull buoy correctly. You must wear the pull buoy properly in order to maximize its effectiveness during the pulling portion of your swimming workout. While standing at the shallow end of the pool, position the Speedo buoy between your upper legs a few inches above the knees. It should fit snugly with a modest amount of leg pressure. If the pull buoy is slippery or improperly placed, it will be nothing but a nuisance in your workout, so take the time before you start swimming to get it right.

Workout

• 4

  Write a pulling set into your lap workout. For the best outcome, use your Speedo pull buoy only for a concentrated set or two; do not wear the pull buoy throughout the workout. It is designed as a training device for the improvement of arm strength and arm-stroke technique, not as an all-around flotation aid. As a rule of thumb, in a 2,000-yard lap workout, no more than one-fourth of the distance (up to 500 yards) should be devoted to pulling laps. Ideally, you should balance the pull portion of your workout with an equal distance of kicking laps for a well-rounded, whole-body workout.

• 5

  In the pool, position your Speedo pull buoy properly, pull on your hand paddles, if desired, to augment the upper arm and stroke concentration, and begin your pulling laps.

• 6

  Take full advantage of the lift provided by the pull buoy, pulling your body through the water smoothly while you concentrate on the most effective stroking technique. If your pull buoy is fitted well, you will be able to focus on your arm stroke while it buoys your legs effortlessly.

• 7

  Relax your legs without releasing your gentle grip on the pull buoy. Holding your legs rigid while pulling is a recipe for foot cramps. Don't be afraid to loosely move your feet and ankles as you pull. While a pull buoy is designed to preclude kicking and allow full concentration on arm work, using a soft foot and ankle flutter helps keep your lower legs relaxed.

Refine Your Technique

• 8

  Using your Speedo pull buoy, extend the reach of your freestyle arm stroke, pulling back through the water in a smooth "S" curve and paying special attention to getting the maximum scoop of water for greater speed.

• 9

  Concentrate on the equal reach and pull of right and left arms while using the pull buoy. By eliminating one component of your swimming stroke--the kick--the pull buoy frees your mind for greater focus on the correct alignment of your body in the water.

• 10

  Increase your breathing capacity while working on the pulling set of your workout. Because kicking is an intensely aerobic activity which makes the heart and lungs work harder, the elimination of kicking while using the Speedo buoy enables you to breath less often, making for greater relaxation, improved focus on arm technique, and a chance to vary your breathing pattern in order to increase lung capacity. A pulling set is a great time to practice your bi-lateral breathing.