One-Arm Freestyle Drill (1ARM)
By isolating each arm, the One-Arm drill emphasizes each arm’s stroking pattern.
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