This week at swimgym STROKE TIMING

Every week we provide you with new training goals, coach tips and a skill video to make you a better and faster swimmer. Watch the weekly video and read the SwimGym blog.

The GPS sports watch has become one of, if not, the most important ways to record sporting effort in the modern world. It is without doubt a place of big data. There are pros and cons to the information your watches collect. It may also be confusing to know how to apply or interpret the inform...

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Skills & drills Single Arm Freestyle

The single arm freestyle is used to isolate one arm to really focus on specific elements of your stroke, from the recovery and the catch to the pull-through and push out. It allows you to slow down and take it step by step.

How to do it 

  • Swim freestyle with one arm, while the other arm is stretched out in front of you

  • Make efficient strokes with one arm, focussing on the catch, pull-through and recovery

  • Use a strong kick after every stroke, don’t rush this drill by making strokes too fast

Focus points 

  • Take it easy – this drill is not about speed or fast repetitions

  • Maintain body position with a strong kick

  • Engage your core with every stroke for more efficiency

Coach tip

Focus on a perfect execution rather then tempo or speed. Only then you can practice all the elements of your pull. You will notice that the more you practice, the easier your freestyle will feel. 




Because of the lift and balance the kick gives to your stroke, it is important to kick all the time. The rhythm is mainly determined by the pace and distance you have to swim. For easy swimming, the kick should be easy as well. When speeding up, speed up your kick as well.

More coach tips?

coach tips
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It’s a common misconception that you aren’t in need of hydration during your swim practice since you don’t notice how much you sweat in the pool. Indeed, you sweat less in comparison to non-water sports, but there are a few very good reasons why you should hydrate while swimming, and we have listed them for you.

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