This week at swimgym ENDURANCE

Working on your technique goes hand in hand with improving your endurance. It is fun to be able to swim with a good technique for a 50, but it is even more fun when you can maintain your technique during a longer swim. Don't forget about your technique during an endurance swim!

What do you think are the most important open water skills: the catch, the recovery or head position? These are important skills whether you are swimming in pools or in open water. But no, we are talking about other skills. Open water swimming is not the same as in a pool &ndash...

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Skills & drills Reverse Single Arm Freestyle

This drill allows you to focus on the catch and pull through, while maintaining good body rotation because you isolate one arm at a time. During the reverse single arm swim, we swim freestyle with one arm only, keeping the other arm by your side. 

How to do it 


  • Kick on your stomach with both arms by your side

  • Start making strokes with one arm while keeping the other arm along your side

  • Rotate your body with every stroke

  • Maximise your stroke length and keep stretching out in the front- and back end of every stroke

  • Breathe when your hand enters the water at the front of your stroke

Focus points 


  • Rotate your hips and shoulders for a narrow arm recovery

  • Engage your core with every pull through

  • Maintain a steady kick to control your movements.

Coach tip

This is a challenging drill, but it will definitely benefit your freestyle in the long-run. Practice with fins and a snorkel first and alternate this drill with the single arm freestyle.

Equipment:

fins

COACH TIP

By starting the set with drills, you set your focus at the beginning. Apply this technique throughout the set. Repeating the same drill at the end of the set will take more effort to get it right. By doing drills under fatigue, you force yourself to still have a proper technique. This will benefit you in the long run!

More coach tips?

coach tips

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