Why do this drill?
Of all the drills a swimmer can do – single arm swimming is one of the best. But to do the drill well the drill should be done slowly and you should focus on a particular part of the stroke as your perform the drill. Single arm swimming is useful for developing a streamlined balanced position in the water, improving breathing mechanics, focussing on the catch, pull or push phase and improving rotation. A top drill!
How to do this drill
Swim with one arm performing a stroke while the other remains fully extended to the front throughout the drill. As the stroke is taken, the body should rotate correctly and then return to flat as the swimming arm comes alongside the extended arm. Take a breath when you need to, by rotating your head in line with your body as you rotate during a stroke. You should do this drill very slowly and wait until you are completely balanced in a flat position before taking the next stroke with the same arm. This drill should be used to isolate and focus on the different phases of the swim stroke. So before you start this drill decide which part of your stroke you will be working on. Fins are useful for this drill.