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.
