Key Points:

• Single Arm Focus: One arm works while the other remains by your side, challenging your stroke mechanics.
• Breathing: Breathe only to the side of the non-working arm, which forces you to coordinate your rotation and timing more carefully.
• Body Rotation: Rotate your body fully with each stroke to maintain balance and streamline your movements.
• Core Engagement: The drill requires strong core stability to prevent sinking and maintain an effective body position.
• Paddle Use: Wearing a paddle on the working hand magnifies any technical flaws, helping you self-correct quickly.

Drill Execution:

1. Start by placing a paddle on your left hand and keeping your right arm at your side.
2. Push off the wall and swim with only your left arm. Keep your head in line with your spine, and only breathe to the right side (the side with the non-working arm).
3. Focus on full body rotation with each stroke and maintain a steady, controlled rhythm.
4. Continue swimming with the left arm for the desired distance (e.g., 25 or 50 metres), then switch the paddle to the right hand and repeat the process on the opposite side.
5. Ensure that you breathe only to the side with the non-working arm throughout the drill.

Progressions:

1. Add Distance: Start with shorter distances (e.g., 25 metres) and gradually increase to longer distances (50-100 metres) as you become more comfortable with the drill.
2. Alternate Arms: Once you master the single-arm drill, alternate every few strokes, switching the paddle from one arm to the other mid-swim.
3. Increase Stroke Rate: As you gain proficiency, increase your stroke rate slightly to challenge your coordination and speed while maintaining technique.
4. No Paddles: Try the drill without paddles to work on refining your stroke and catch without the added resistance.