MONS Athletics

Single-Arm Freestyle

Swim freestyle with one arm only, the other arm extended forward and quiet. Breathe to the working-arm side, and swap arms each bout. Isolates each side so flaws can't hide behind the other arm.

The one cue

“Press, don't slap”

The lesson

  1. 01

    One arm works, one waits

    Swim freestyle with one arm while the other stays extended forward and quiet at the surface.

  2. 02

    Press, don't slap

    Enter the hand cleanly and press water backwards rather than slapping down onto it.

  3. 03

    Enter on your own side

    Don't cross the centreline — the imaginary line running down the middle of your body.

  4. 04

    The test

    Breathe to the working side, and swap arms when the buzz sends you into the next bout. Nothing can hide behind the other arm here, so notice which side feels worse.

Watch 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