**Haufler Top 15 Freestyle Drills**

**Haufler Top Freestyle Drill #1: One-Arm Freestyle (Non-Working Arm Extended)**

Here’s a swimmer doing one-arm freestyle with the non-working arm extended.

The swimmer starts by kicking on the stomach with arms in Position 11. He pulls with only one arm, leaving the other arm extended, with fingertips pointing forward. By using only one arm, the swimmer can focus on the technique of pulling, breathing, and recovering the arm.

The swimmer should breathe every other stroke and return to Position 11 kicking between pulls. It’s important not to rush through the pull and to spend some time in Position 11.

The swimmer should extend the pulling arm slightly forward of the stationary arm before initiating the catch and starting the pull. This helps set up a more effective pull because of the rotation created.

It is also possible to watch the beginning of the pull to look for the Early Vertical Forearm… like this.

The swimmer should breathe early in the pull cycle and be mindful of the lead arm so that it doesn’t drop down or move back and forth.

If the swimmer stays balanced and keeps the top of her head level, she can practice one-goggle breathing… like this.

At the finish of the pull, the hip should be rotated out of the way as the hand presses back.

Now the swimmer can focus solely on the recovery and hand entry, working on staying relaxed and entering the hand at shoulder width, fingers pointed straight ahead, and with a slight flex of the wrist.


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Freestyle Drill #1: One-Arm Freestyle - Extended