Key Points:

• Arm Isolation: Keep one arm extended forward while pulling with the other, focusing on a controlled, high-elbow recovery and proper catch.
• Symmetrical Body Rotation: Rotate your body as if both arms were pulling, even though only one is active. This ensures even body rotation and improves balance.
• Steady Kick: Maintain a consistent flutter kick to support your body position and prevent sinking.
• Breathing: You can breathe to the side of the active arm or use a snorkel for more stability, ensuring you don’t lose balance while focusing on the pull.

Drill Execution:

1. Start in Position 11: Push off the wall with both arms extended in front. Begin the drill by pulling with one arm while keeping the other motionless in front or by your side (for more advanced swimmers).
2. Alternate Arms: Complete 25m or 50m with one arm, then switch to the other for the next length. Alternatively, you can switch arms halfway through each lap.
3. Focus on Form: Make sure to rotate your body evenly, engage your core, and keep the non-active arm stable.

Progressions:

1. Switch Arms by Length: Start by swimming one full length with one arm, then alternate to the other arm for the next length. Focus on controlling the rotation and balance.

2. Arm by Your Side: As you advance, hold the non-pulling arm by your side. This removes the added balance from the extended arm and requires more core engagement.

3. With Snorkel: Use a snorkel to eliminate the need for breathing rotation. This allows you to focus purely on arm mechanics and body alignment.

4. With Fins: Add fins to help maintain body position and streamline, allowing you to focus more on the arm movements and rotation.

5. Single Arm Drill with Breathing: Perform the drill while incorporating side breathing, ensuring that your body remains balanced and aligned when turning to breathe.