Single-arm freestyle
Only one arm swims while the other stays by the side, isolating the active arm path and body rotation.
- Stroke
-
Freestyle
- Goal
-
Coordination
- Level
-
Intermediate
How to do it
Keep the passive arm relaxed by the thigh and swim with the other arm only. Let the opposite shoulder and hip move with the rotation. Breathe toward the passive-arm side if that helps the stroke stay natural, then switch arms on the next repeat.
Key cues
- Keep the passive arm relaxed by the thigh.
- Rotate from the torso and hips.
- Enter the active hand in line with the shoulder, not in front of the head.
- Maintain a continuous, moderate kick.
Common mistakes
- Swimming almost flat with no body rotation.
- Lifting the head to breathe.
- Crossing the active hand over the centre line.
- Tensing the passive arm against the body.
Practice format
4 × 25 m alternating right and left arm with 20 s rest, then 2 × 50 m full freestyle.