How to swim a one-arm drill | FORM

Let's work on your freestyle pull one arm at a time. To work each arm, you will isolate one by holding it down your torso and focus on the other arm for the duration of the (25m/yd) pool length during this drill. When starting your one-arm drill, hold a steady kick and keep your head down, looking at the bottom of the pool. Start with both hands together and pull with one arm only. Slow down your arm, keeping your elbow high with your fingertips pointing down. Pull under your shoulder and extend past your hip. After each pool length (25m/yd) remember to alternate arms.

Practicing each arms stroking pattern will activate muscle memory and help both of your arms pull more efficiently; eliminating the need for one of the arms to over-compensate.

Note: If you are unable to perform a drill based on lack of equipment or comfort level, swim freestyle and focus on the three key points:
1. Keep your head down
2. High elbows & fingertips pointed down
3. Pull under the shoulder

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