PLAN. PREPARE. PERFORM.
Getting ready for your first ÖTILLÖ SwimRun
Everything you need to know about wearing, carrying, and using your SwimRun gear — from practical setup advice to race-ready solutions.
how to…
…Set up & Wear Your Pull Buoy
Learn how to properly set up and wear your pull buoy for SwimRun – from threading the cord to choosing the best carrying position for smooth transitions and race-day efficiency.
Why It Matters?
A properly mounted pull buoy improves comfort, reduces drag, and helps you transition faster between swim and run sections.
ARK Sports has developed a complete family of pull buoys to match the needs of every swimmer, triathlete and swimrunner – from beginners to world-class athletes. With six sizes to choose from, there’s a Keel™ for everyone.
The unique shape is inspired by a boat’s keel and delivers the highest hydrodynamics and speed. In addition, the “saddle”-carved top part optimizes the fit and keeps the pull buoy in place while swimming. As the first to introduce this design to the swimrun world, ARK set a new standard – one that others have since taken inspiration from.
- Hydrodynamic shape
- Lightweight
- Durable
- High comfort during swimming and running sections
One shape -Different sizes
ARK Keel™ Mini – ARK smallest model – ideal for the pool, technique drills, or for thirsty swim coaches who want something compact and convenient.
ARK Keel™ S – Works great in the pool, and is a solid choice for younger swimrunners or adults who prefer a smaller, more manageable buoy – especially if you’re new to the sport.
ARK Keel™ – The original all-rounder, the perfect “lagom” size. It was the first swimrun-specific buoy ARK has ever made, and it remains a favorite. If you’re just getting into swimrun, start here – it’ll help you find the right feel in the water without straining your lower back.
ARK Keel™+ – For those who’ve done a few races and want more power in the water. With extra buoyancy and a faster position, it’s built for speed and performance in every swim.
ARK Keel™ MEGA – Made for top-level athletes who are willing to trade a bit of comfort for maximum performance. It’s the biggest, fastest pull buoy on the market – and it means business.
Choosing a larger pull buoy means more lift – and more speed in the water.
The bigger the buoy, the faster you swim.
Note! All Keel™ models are designed to be mounted on your back during swimrun. We strongly recommend getting the ARK Keel™ Kit to make mounting easier. Just remember: Make the hole in the thick side of the buoy – not in the center of the thin side – or add mounting service to your order!
Click the image below to watch.
…Set up & Wear Your Tether line
Why It Matters
The tether line is one of the most strategic pieces of SwimRun gear. It helps distribute effort between teammates, improves efficiency in the water, and can make a real difference over long distances.
Set It Up Right
Attach the rope securely to your belt using a lightweight carabiner. The connection should be stable, quick to release, and positioned so it doesn’t interfere with your stride or swim stroke. Always test rope length and tension in training.
When to Use It
Use the tether line when one teammate benefits from assistance — especially during longer swim sections or technical terrain. Clear communication is key for smooth pacing and energy management. Click the image below to watch.
…CARRY & USE YOUR SWIMRUN PADDLES
Why It Matters
Paddles are a key part of your SwimRun setup. They increase propulsion in the water and help you maintain speed — but only when they are easy to access and comfortable to carry.
Set It Up Right
Secure your paddles with elastic cords or dedicated holders so they stay stable during running sections. Depending on your preference, you can carry them in your hands or tuck them into the front of your wetsuit for quick access. The goal is to create a smooth transition between swimming and running — allowing you to adapt quickly and maintain your race rhythm.
Avoid This
Loose paddles create unnecessary movement and can break your rhythm. Always train with the exact setup you plan to race with.
MORE VIDEOS THAT CAN HELP YOU
Expand your SwimRun knowledge with additional expert advice, race strategies, and practical training tips designed to improve your performance and confidence.
How to Train for Your First SwimRun
How to Avoid Overheating
How to Master Transitions
Looking for Personal Coaching?
Take your SwimRun journey to the next level with our dedicated coaching program. ÖTILLÖ Swimrun has teamed up with Ulrika Eriksson — one of the most accomplished athletes in the SwimRun community, known for multiple World Series wins and podium finishes at the prestigious ÖTILLÖ Swimrun World Championship.
Whether you’re preparing for your first race or aiming to improve performance, this program offers expert guidance tailored to your goals.