Swimming
Right-Arm Freestyle Drill
The Right-Arm Freestyle Drill uses only your right arm to stroke while your left arm stays extended. It develops control of your underwater pull, body rotation, and breathing timing.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push off gently face down with both arms extended ahead.
- Begin a small, steady flutter kick.
- Keep your left arm extended throughout the stroke.
- Bend your right elbow so your fingertips point down and your palm faces backward.
- Press the water backward with your right hand and forearm until your hand reaches your thigh.
- Lift your right elbow out of the water.
- Swing your right hand forward above the surface.
- Slide your right hand into the water ahead of your right shoulder to begin the next stroke.
Form cues
- Roll your shoulders and hips together.
- Exhale underwater; inhale right during recovery.
- Keep your recovering hand relaxed.
Common mistakes
- Lifting your head to breatheTurn your face sideways with one goggle remaining in the water.
- Pressing down with the left armLet the resting arm float near the surface rather than using it to prop up your head.
- Dropping the pulling elbowKeep your elbow closer to the surface than your hand as you begin the underwater pull.
- Pausing at the thighMove smoothly into recovery instead of leaving your stroking arm behind you.
Safety
Disrupted breathing or fatigue can make it difficult to stay afloat. Forcing the one-sided pull or continuing with poor control can irritate your right shoulder.
- Practice in a lifeguarded pool with a clear lane.
- Attempt the drill only if you can comfortably swim the planned distance using regular freestyle.
- Stop at the wall before fatigue disrupts your breathing or stroke control.
- End the drill if you develop shoulder pain.
If you have an existing shoulder or neck problem, get advice from a physiotherapist before adding repeated single-arm swimming.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25 meters
- Rest
- 30 sec
Swim at an easy pace so you can focus on technique rather than speed.