Pull

In cycling, a pull occurs when a rider moves to the front of the group, sets the pace, and shields the riders behind them from the wind. In swimming, a pull drill isolates the upper body—using a pull buoy between the legs—to focus on arm mechanics and build strength. Cyclists typically pull for 30 seconds to a few minutes in the front before resting behind others. Good pulls maintain a consistent speed and fluid transitions so that the group remains together. Pull sets in the pool enhance catching skills, shoulder strength, and body position sense. Pull drills also make swimming more efficient so that you swim quicker in open water and the swimming pool.