Erik likes Single-Arm Freestyle because it helps him develop great balance and rotation.  It also helps him keep his elbows high and wrists straight during the pull.  

To do the drill, swim freestyle with one arm at your side, and breathe toward your non-stroking arm.

When you go to air, extend forward with the lead arm and see if you can rotate enough to get your non-stroking shoulder out of the water.  

Catch and hold with your lead hand, then keep your elbow high and wrist straight as you pull all the way through and into the recovery.


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Single-Arm Freestyle