Refine your swimming form by training with a foam pull buoy.

Instructions

• Step 1: Suck in your gut for a straighter body line, which will increase your swim speed with less effort.
• Step 2: Focus on all facets of your swimming: push-offs, streamlines, and breakouts. Take advantage of the extra float the pull buoy provides to improve your technique.
• FACT: In 2010, a 42-year-old quadruple amputee swam across the English Channel in 13 1/2 hours using leg prostheses that had attached flippers.
• Step 3: Point your toes to reduce drag and maximize pull power. Rotate freely, alternating rowing motions with your arms.
• Step 4: Minimize resistance by keeping your head and torso low. Look down, a little forward, and roll in your sternum to keep your head and torso from riding up as you swim.
• TIP: Turn the smaller side of the pull buoy toward the pool bottom.
• Step 5: Begin your workout swimming freestyle while holding the pull buoy to strengthen your thighs.
• Step 6: Clamp the pull buoy between your legs to shift the workload to your upper body. Wear it as high as possible to make it easier to hold.