Swim drill
Single-Arm Freestyle
Swim freestyle with one arm only, the other arm extended forward and quiet. Breathe to the working-arm side. Switch arms at the wall. Isolates each side so flaws can't hide behind the other arm.
catchno equipment
The one cue
“Press, don't slap”
The lesson
- 1
One arm works, one waits
Swim freestyle with one arm while the other stays extended forward and quiet at the surface.
- 2
Press, don't slap
Enter the hand cleanly and press water backwards rather than slapping down onto it.
- 3
Enter on your own side
Don't cross the centreline — the imaginary line running down the middle of your body.
- 4
The test
Breathe to the working side and switch arms at the wall. Nothing can hide behind the other arm here, so notice which side feels worse.
Watch out for
- Lead arm sinking — keep it extended at the surface
- Breathing to the wrong side — should breathe to the working side
- Crossing the centerline on entry
Appears in these routines
Find the CatchFeel the water, not just stroke through itRoll CleanlyRotate from the core, not the shoulders