Single Arm Freestyle Drill Set
A 2000 m freestyle session with single arm drill on each side to work on the catch, the timing of the breath and an even rotation.
- Duration
- 48 minestimated
- Distance
- 2,000 m
- Effort
- 50
- Level
- Intermediate
- Focus zone
- Recovery
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upEndurance Freestyle, build each 50 | 50 m | 85-92% CSS pace |
| 3.2 | Rest | 15 s | |
| 8 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Single arm, right arm working | 25 m | 75-85% CSS pace |
| 4.2 | IntervalRecovery Single arm, left arm working | 25 m | 75-85% CSS pace |
| 4.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Single arm, right arm working | 25 m | 75-85% CSS pace |
| 5.2 | IntervalRecovery Single arm, left arm working | 25 m | 75-85% CSS pace |
| 5.3 | IntervalEndurance Freestyle, both arms equal | 50 m | 85-92% CSS pace |
| 5.4 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, steady and even | 100 m | 85-92% CSS pace |
| 6.2 | Rest | 15 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Single arm freestyle isolates one arm at a time, so you notice how each side catches the water, how the body rolls and how the breath fits into the stroke. The working arm does the full stroke while the other arm rests, either stretched out in front or along your side. Many swimmers find their weaker side within a few lengths.
If the drill is new, keep the resting arm in front, which gives more support. Once that feels easy, move it to your side, because then you have to rotate properly to breathe. Breathe toward the working arm and keep a steady kick throughout.
The drill blocks are followed by 4 x 100 m of full freestyle, where you try to make both arms feel the same. Do 6 instead of 8 drill 50s to shorten the session.
Tips
- Rotate the whole body with the working arm, not just the shoulder.
- Breathe late, as the working arm finishes its pull.
- Spend a little more time on the side that feels clumsy.
Good forPoolMasters swimmingSprint triathlon
Season phaseBaseAny time