Warm up
Skills & drills
Single Arm Freestyle
The single arm freestyle is used to isolate one arm to really focus on specific elements of your stroke, from the recovery and the catch to the pull-through and push out. It allows you to slow down and take it step by step.
How to do it
- Swim freestyle with one arm, while the other arm is stretched out in front of you
- Make efficient strokes with one arm, focussing on the catch, pull-through and recovery
- Use a strong kick after every stroke, don’t rush this drill by making strokes too fast
Focus points
- Take it easy – this drill is not about speed or fast repetitions
- Maintain body position with a strong kick
- Engage your core with every stroke for more efficiency
Coach tip
Focus on a perfect execution rather then tempo or speed. Only then you can practice all the elements of your pull. You will notice that the more you practice, the easier your freestyle will feel.
Coach tips
COACH TIP
This SWOD is a challenge since you need to swim steady and hard pace over a longer distance. Make sure to pace yourself at the start of every distance and try to maintain your pace up to the finish. Approach it as a negative split to keep up speed.
Pre set
1 ROUND
distance: 600
| stroke | pace | rest | |
|---|---|---|---|
| 2 x 100M | Mix | Easy | 15s |
| warm-up | |||
| 1 x 100M | Kick | Easy | s |
| 4 x 50M | Drill | Easy | 15s |
| As 25 Single Arm Freestyle, 25 freestyle. Focus on flat head position when breathing in. | |||
| 1 x 100M | Freestyle | Easy | s |
| Focus on flat head position when breathing in. | |||
| rest after round: 0s | |||
Main set
1 ROUND
distance: 1200
| stroke | pace | rest | |
|---|---|---|---|
| 3 x 200M | Freestyle | Easy | 30s |
| 2 x 200M | Freestyle | Steady | 45s |
| 1 x 200M | Freestyle | Hard | 60s |
| choose a hard pace that you can maintain | |||
| rest after round: 0s | |||