Pull Sets in Swimming: Understanding, Benefits, Execution, and Common Mistakes

What is a Pull Set in Swimming?

A pull set in swimming is a training drill that isolates the upper body, primarily focusing on arm strength, propulsion, and stroke mechanics by removing or significantly reducing the contribution of leg propulsion, typically through the use of a pull buoy.

Understanding the Pull Set

A pull set is a fundamental component of a swimmer's training regimen, designed to enhance specific aspects of their stroke. At its core, a pull set involves swimming using only the arms and upper body for propulsion, with the legs either remaining still or providing minimal balance. The most common method to achieve this is by placing a pull buoy between the thighs, which provides flotation to the lower body, negating the need for a kick and allowing the swimmer to concentrate solely on their arm stroke, core engagement, and body position.

The objective is not simply to move through the water, but to develop a more efficient and powerful upper-body pull, improve "feel for the water," and refine the technical elements of the arm stroke without the complexity of coordinating a full-body swim.

Anatomy and Biomechanics of the Pull Set

Executing a pull set effectively requires a deep understanding of the muscles involved and the biomechanical principles of propulsion.

• Primary Propulsive Muscles:
  • Latissimus Dorsi (Lats): The largest muscle of the back, crucial for the powerful "pull-through" phase of the stroke.
  • Triceps Brachii: Essential for the "push-off" or "finish" phase, extending the elbow.
  • Deltoids (Shoulders): Involved in hand entry, catch, and recovery.
  • Pectoralis Major (Chest): Assists in the initial catch and pull, especially in the inward sweep.
• Stabilizer Muscles:
  • Core Musculature (Abdominals, Obliques, Erector Spinae): Critical for maintaining a stable, streamlined body position and transferring power from the upper body.
  • Scapular Stabilizers: Muscles around the shoulder blades that ensure efficient shoulder mechanics and prevent injury.

Biomechanically, a pull set forces the swimmer to maximize the "effective propulsive surface" of their hand and forearm. Without the kick, any inefficiency in the arm stroke becomes immediately apparent. Swimmers must focus on:

• High Elbow Catch: Initiating the pull with the elbow high, creating a large paddle-like surface with the forearm and hand.
• Strong Pull-Through: Engaging the lats and pectorals to drive water backward powerfully.
• Accelerated Finish: Completing the stroke with a strong triceps extension past the hip.
• Body Roll: Utilizing torso rotation to lengthen the stroke and engage larger muscle groups, even without a kick.

Key Benefits of Incorporating Pull Sets

Regularly integrating pull sets into training yields numerous advantages for swimmers of all levels:

• Enhanced Upper Body Strength and Endurance: By isolating the arms, pull sets build specific muscular strength and endurance required for sustained propulsion.
• Improved Catch and Feel for the Water: Without the distraction of kicking, swimmers can concentrate on the subtle sensation of gripping and moving water, refining their "feel" (proprioception) which is vital for efficient swimming.
• Refined Stroke Mechanics: It provides an opportunity to focus on specific technical aspects like hand entry, high elbow, pull path, and exit, promoting a more efficient and powerful stroke.
• Increased Core Stability: Maintaining a streamlined body position with a pull buoy necessitates active engagement of the core muscles, strengthening them and improving overall body control.
• Reduced Leg Fatigue: Pull sets allow for active recovery of the legs while still maintaining training volume and intensity for the upper body, or can be used when legs are fatigued from other training.
• Pacing and Rhythm Development: Swimmers can focus on maintaining a consistent stroke rate and rhythm, which is crucial for race strategy.

How to Execute a Pull Set

Proper execution is key to maximizing the benefits of a pull set.

1. Equipment:
   • Pull Buoy: Essential for providing flotation to the legs and hips. Place it snugly between your thighs, just above the knees.
   • Paddles (Optional): Hand paddles can be used to increase resistance and further challenge upper body strength, but should be used cautiously to avoid shoulder strain, especially for those new to them.
2. Proper Body Position:
   • Maintain a streamlined, horizontal body position as if you were swimming normally. Avoid letting your hips sink.
   • Keep your head neutral, looking down or slightly forward.
   • Engage your core muscles to keep your body rigid and prevent excessive swaying or snaking.
3. Focus Points During the Pull:
   • Hand Entry: Enter the water cleanly, fingertips first, extending forward.
   • Catch Phase: Immediately establish a high elbow position, pressing the forearm and hand downward and backward.
   • Pull-Through: Accelerate the hand through the water, sweeping it under your body.
   • Finish: Push water all the way past your hip, ensuring a full extension of the triceps.
   • Recovery: Relax the arm during recovery above the water, bringing it forward for the next stroke.
4. Breathing Technique: Maintain a consistent breathing pattern, exhaling fully underwater and turning smoothly to inhale.

Common Mistakes to Avoid

Even experienced swimmers can fall prey to common errors during pull sets that diminish their effectiveness.

• Sinking Legs/Hips: This indicates insufficient core engagement. The pull buoy helps, but the core must actively work to keep the body flat and streamlined.
• Lack of Core Engagement: A loose core leads to a "broken" body line, increasing drag and making it harder to transfer power.
• Poor Hand Position ("Slipping Water"): If the hand or forearm isn't effectively catching and pushing water backward, the pull becomes inefficient. This often manifests as a dropped elbow.
• Rushing the Stroke: Focusing on speed over technique can lead to a short, ineffective stroke. Emphasize a full, powerful pull.
• Ignoring Body Roll: While the legs are inactive, the upper body should still rotate along the longitudinal axis to engage larger muscles (lats) and lengthen the stroke.

Integrating Pull Sets into Your Training

Pull sets are versatile and can be incorporated into various phases of a training program.

• Frequency and Volume: Start with 1-2 pull sets per week, gradually increasing volume as strength and technique improve.
• Varying Intensity: Pull sets can be swum at different intensities:
  • Easy/Recovery: Focus on technique and active recovery.
  • Moderate/Threshold: Sustained effort to build endurance.
  • Fast/Sprint: Short, high-intensity efforts to build power (often with paddles).
• Progression: As you get stronger, you can increase the distance of your pull sets, decrease rest intervals, or incorporate hand paddles for added resistance.

Who Can Benefit from Pull Sets?

Virtually all swimmers can benefit from pull sets:

• Competitive Swimmers: To refine technique, build specific strength, and manage fatigue.
• Triathletes: To improve swim efficiency and conserve leg energy for the bike and run.
• Fitness Swimmers: To develop a more effective and enjoyable stroke, and build upper body fitness.
• Injury Recovery/Rehabilitation: Under the guidance of a professional, pull sets can allow for cardiovascular and upper body training while protecting lower body injuries.

Conclusion

The pull set is more than just a training drill; it's a diagnostic tool and a powerful method for enhancing a swimmer's upper body strength, technical proficiency, and overall efficiency in the water. By strategically isolating the arm stroke, swimmers can unlock new levels of performance and develop a more nuanced understanding of their interaction with the water, ultimately leading to a faster, stronger, and more sustainable swim.