Erik likes Single-Arm Backstroke because it helps him focus on full-body rotation, steady rhythm, and a steady head. 

When you do this drill, you get better rotation if you hold the non-stroking arm at your side.

Show both shoulders as you swim.   Rotate your body until both arms show on every cycle.

Hold your head rock steady, even as your body is rotating from side to side.

Rotate everything – torso, hips, and legs – and exaggerate the rotation.  Notice that Erik gets almost entirely on his side on each rotation.

Keep a steady rhythm.  Notice that there’s no hesitation in Erik’s armstroke.  When the hand enters, it goes deep into the catch and starts to pull.  When the pull is finished, the hand exits immediately and starts to recover.

Keep the rotation continuous and flowing.


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Single-Arm Backstroke