Swimming Pull Sets: Understanding, Technique, and Benefits

How to Do a Pull Set Swimming?

A pull set in swimming involves isolating the upper body by immobilizing the legs, typically with a pull buoy, to focus on arm strength, stroke mechanics, and upper body endurance.

Understanding the Pull Set

A pull set is a fundamental component of swim training designed to enhance upper body strength, improve stroke technique, and build muscular endurance in the arms, shoulders, and core. By eliminating the propulsive contribution of the legs, swimmers are forced to rely exclusively on their arm pull and core stability, thereby intensifying the workload on the targeted muscle groups and refining the efficiency of their arm stroke. This focused approach allows for a deeper understanding and correction of common technical flaws, leading to more powerful and efficient swimming.

Essential Equipment for a Pull Set

Effective execution of a pull set relies on specific equipment that helps isolate the upper body and provide resistance.

• Pull Buoy: This foam device is placed between the thighs, just above the knees. Its primary function is to provide buoyancy to the lower body, preventing the legs from sinking and eliminating the need for kicking. This allows for complete focus on the arm stroke and core engagement.
• Hand Paddles: These plastic devices attach to the hands and increase the surface area of the palm, thereby increasing the amount of water pulled with each stroke. Paddles amplify the resistance, demanding greater strength from the lats, shoulders, and triceps, and can also provide immediate feedback on hand position and catch efficiency.
• Snorkel (Optional but Recommended): A front-mounted snorkel allows for continuous breathing without turning the head. This helps maintain a stable head and body position, further enhancing focus on stroke mechanics and core stability.

Proper Technique for an Effective Pull Set

Executing a pull set correctly is crucial for maximizing its benefits and preventing injury. Focus on these key elements:

• Body Position: Maintain a streamlined, horizontal position in the water. Engage your core muscles (abdominals, obliques, lower back) to keep your hips high and stable. Avoid sagging hips, which increase drag. Your head should be in line with your spine, looking down or slightly forward.
• Pull Buoy Placement: Secure the pull buoy firmly between your thighs, just above the knees. It should feel snug enough that it doesn't easily slip out, but not so tight that it causes discomfort or restricts blood flow. The goal is to immobilize the legs, not to grip the buoy with excessive force.
• Arm Stroke Mechanics:
  • High Elbow Catch (Early Vertical Forearm): As your hand enters the water, immediately press down and back with a high elbow, positioning your forearm and hand to act as a paddle. This "catch" is the most crucial part of the pull.
  • Propulsive Phase (Pull): Pull your hand and forearm straight back through the water, accelerating as you move towards your hip. Imagine pulling your body over your hand, rather than pulling your hand through the water. Engage your latissimus dorsi (lats), shoulders (deltoids), and triceps.
  • Finish: Complete the pull strongly past your hip, ensuring a full extension.
  • Recovery: Recover your arm smoothly over the water, leading with your elbow, and prepare for the next entry.
• Breathing: Maintain a consistent and rhythmic breathing pattern. If using a snorkel, focus on smooth, continuous exhalation and inhalation. If not, practice bilateral breathing (alternating sides every 3 or 5 strokes) to promote balanced strength development and body rotation.
• Legs and Core: While the legs are immobilized, avoid actively kicking or sculling with your feet. Your legs should remain relatively relaxed, with the pull buoy doing the work. The focus of the lower body shifts to maintaining a stable, engaged core to prevent hip sway or rotation that isn't connected to the arm stroke. A slight, minimal flutter or sculling of the feet for balance is acceptable, but it should not contribute to propulsion.

Structuring a Pull Set in Your Training

Pull sets can be integrated into various parts of your swim workout.

• Warm-up: Incorporate a short pull set (e.g., 4 x 50m with pull buoy) to activate upper body muscles and mentally prepare for stroke focus.
• Main Set: This is where the majority of your pull work will occur.
  • Endurance Focus: Longer, continuous pulls (e.g., 400m, 800m) at a moderate, sustainable pace to build muscular endurance.
  • Strength Focus: Shorter, more intense pulls with paddles (e.g., 8 x 100m at a challenging pace with short rest).
  • Technique Focus: Moderate distances with specific technical cues (e.g., "focus on high elbow," "accelerate through the pull") with ample rest to allow for conscious execution.
• Cool-down: A short, easy pull set can help flush lactic acid and reinforce good technique without high intensity.

Common Mistakes to Avoid

• Reliance on the Pull Buoy for Stability: The pull buoy should provide buoyancy, not act as a crutch for poor core engagement. Your core should be actively stabilizing your body.
• Dropping the Elbow (Slipping Water): This is the most common technical flaw. Instead of maintaining a high elbow and pressing water backward, swimmers often let their elbow drop, pushing water downwards or to the side, significantly reducing propulsion.
• Over-reliance on Hand Paddles: While beneficial, overuse or using paddles that are too large can strain shoulders and wrists. Start with smaller paddles and gradually increase size as strength and technique improve.
• Tension in the Neck and Shoulders: Maintain a relaxed upper body, especially in the neck and shoulders, to promote efficient arm recovery and prevent unnecessary fatigue.
• Neglecting Core Engagement: Without a strong, stable core, your hips will likely sag, increasing drag and making it harder to maintain a powerful pull.

Benefits of Incorporating Pull Sets

Regularly including pull sets in your swim routine offers numerous physiological and biomechanical advantages:

• Increased Upper Body Strength: Directly targets the lats, shoulders, triceps, and chest, crucial for powerful propulsion in swimming.
• Enhanced Stroke Efficiency: Forces swimmers to focus on the "feel" for the water and refine the propulsive phase of their stroke, particularly the high elbow catch and effective pull path.
• Improved Core Stability: Without the kick for balance, the core must work harder to maintain a stable, streamlined body position.
• Muscular Endurance: Longer pull sets build the specific endurance needed for sustained effort during races or longer training sessions.
• Injury Prevention: By strengthening the muscles supporting the shoulder joint and promoting better technique, pull sets can contribute to healthier shoulders.
• Mental Focus: The isolated nature of a pull set encourages a deep focus on individual stroke elements, fostering a stronger mind-body connection in the water.

Progression and Variation

To continue challenging your body and improving, consider these progressions:

• Increase Distance/Duration: Gradually extend the length of your pull sets.
• Increase Intensity: Swim pull sets at a faster pace or with shorter rest intervals.
• Vary Equipment: Experiment with different paddle sizes, or use a snorkel to focus purely on the pull without breathing interruptions.
• Incorporate Drills: Integrate specific pull drills (e.g., sculling drills, single-arm pulls with the buoy) to target specific aspects of your stroke.
• Add Resistance: Beyond paddles, consider using a drag sock or parachute for even greater resistance, building explosive power.

Conclusion

Pull sets are an indispensable tool in any serious swimmer's training arsenal. By intentionally isolating the upper body and emphasizing proper stroke mechanics, you can cultivate greater power, refine your technique, and build the muscular endurance necessary to become a more efficient and formidable swimmer. Consistent, mindful practice of pull sets, coupled with attention to detailed technique, will undoubtedly translate into significant improvements in your overall performance in the water.