Lesson #8 – Advanced Concepts in Swimming - One Arm Drill

author : Tri Swim Coach

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The one-arm drill. This drill will help you with body rotation, breathing, and pull. It also isolates one arm so you can really concentrate on what that arm is doing through the whole stroke cycle.

By Kevin Koskella, www.triswimcoach.com

It is time to put together what you have been practicing into an advanced drill and a new workout!

Today’s focus will be the One-Arm Drill.

You will be swimming freestyle with one arm, the other at your side.

This drill will help you with body rotation, breathing, and pull. It also isolates one arm so you can really concentrate on what that arm is doing through the whole stroke cycle.

For one-arm free, do a full stroke with one arm, and keep your other arm at your side. Breathe on the opposite side of the arm that is working. Make sure you do the full rotation with your hips, as if you were swimming with both arms. This is a hard drill so don't be discouraged if you don't get it at first!

This drill will definitely feel awkward! The balance drills you worked on previously will help (I wouldn’t recommend this drill if you are just starting out- save it for when you attain a good feel for the water and have improved your balance). [.....]

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date: May 1, 2006