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.