Description

By isolating each arm, the One-Arm drill emphasizes each arm’s stroking pattern.

Variations

There are three levels of this drill, depending on your comfort level and access to equipment:

Level I - Use Kickboard

Level II - Use Fins

Level III - No Equipment

How to do the 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 finger tips pointed down. Pull under your shoulder and extend past your hip. Alternate arms by length.

Three key tips

Keep your head down

High elbows & finger tips pointed down

Pull under the shoulder