HOW TO USE PULL BUOYS
Q I regularly use swim aids in my training but how can I get more from using a pull buoy? Ollie Davies
A For those that tend to struggle to float effectively and keep their legs up at the surface, pull buoys can be wonderful. The problem is that by using a buoy to keep your legs up, you’re never really learning to manage your position in the water. In that respect, using a buoy isn’t a great use of your time. You’re better off addressing the real problem.
However, that doesn’t mean that buoys are useless. In fact, they can be really effective when used in the right way.
First off, using a pull buoy helps to isolate the arms. It puts you in a great environment for focusing on the upper body, which is particularly important in triathlon swimming as you’re trying to save your legs for later.
However, simply taking the legs away isn’t enough. You need to take advantage of the isolated environment to maximise the benefit. A simple way to do this is to focus on your speed and stroke count while you pull. If you can take fewer strokes and move through the water faster, you’re improving your pull. For example:
Perform a set of repetitions and take the same number of strokes each rep. However, you’ll want to swim each repetition faster. E.g: 6 x 50m performed in 46 strokes, going 40,39,38,37,36,35 seconds each 50m.
Now the goal is to keep the time the same and take fewer strokes each 50m. E.g: 6 x 50m performed in 40secs, taking 42,41,40,39,38,37 strokes each 50m.
Now add up your stroke count and your time. Aim to lower that number each repetition. E.g: 6 x 50m #1 – 90 (45 strokes + 45 ecs), #2 – 88 (43 strokes + 45secs), #3
– 86 (44 strokes + 42secs), etc.
In all of the examples above, you can perform as many repetitions and use whatever repetition distance you want. The great aspect about using these strategies while pulling is that you must learn how to be more effective with your arm strokes to accomplish the goals of the set.
The key is to learn to perform at a higher level by moving more water and creating speed with the arms. Because you’re putting concrete numbers on your skills, you’re getting clear feedback with each and every rep. Andrew Sheaff