Swimming
Freestyle with Ankle Buoy
Freestyle with an ankle buoy is a swimming drill that keeps your feet afloat while you pull without kicking. It develops upper-body endurance and control of your body position in the water.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Position the ankle buoy according to its instructions while supported at the pool wall.
- Push gently away from the wall into a face-down glide with your arms extended.
- Reach one hand forward in line with its shoulder.
- Press the water backward toward your hip with a bent elbow.
- Recover that arm forward above the surface.
- Alternate arm strokes continuously without kicking for the prescribed distance.
- Take hold of the wall to finish.
Form cues
- Look toward the pool bottom.
- Keep your hips near the surface.
- Keep your neck relaxed.
Common mistakes
- Lifting your head to breatheExhale underwater, turning your head with your body to inhale with one goggle still submerged.
- Legs swinging side to sideGently tighten your abdomen and reduce excessive body rotation to keep your legs trailing behind you.
- Dropping your elbow during the catchAngle your fingertips downward while keeping your elbow above your hand as you begin the pull.
Safety
Removing the kick increases the work demanded of your shoulders, which can become irritated with fatigue or excessive distance. Restricted leg movement can also make recovering from a missed breath harder, creating a drowning risk.
- Use a lifeguarded pool only after you can comfortably swim freestyle and float without assistance.
- Check that the buoy does not pinch or restrict circulation, and practice releasing it while supported at the wall.
- Begin with short distances in a clear lane rather than swimming to exhaustion.
- Stop at the nearest wall if you develop shoulder pain, breathing difficulty, or loss of control.
If you have ongoing shoulder pain or instability, ask a physiotherapist before trying this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
- Swim Ankle Buoy
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Swim at an easy pace, using time to track consistency rather than racing.