Swimming Tips by Coach Ian Lee of =http://www.thatswimteam.org]THAT Masters Swim Team.
1. Freestyle: 1-arm free
a. The focus on this drill is the pull in freestyle and the coordination of the arm and the body roll.
b. One arm will remain at your side while the other arm is working. Keeping one arm down will allow you to roll.
c. Your head position. Head in line with spine so you should be looking at the bottom of the pool directly below your head.
d. We are going to proceed as if we are using our left arm. As your left arm reaches forward you should be rolling until your arm is fully extended in front of you, and your left shoulder next to your chin.
e. Your right shoulder should be out of the water, and you should be kicking sideways.
f. As you begin to roll back to the right you should begin your catch with your left hand. You want to do this as far out in front of you as possible.
g. You want to get your left elbow above your left hand as soon in your pull as you can.
h. Pull that left arm straight through the water as your body continues to roll.
i. Your left hand finishes the pull at your left leg as your right shoulder rolls under your chin and your left shoulder rolls out of the water.
j. Recover over the water starting the process over again.
k. Keep in mind you want to use your forearm along with your hand to pull through the water.
l. With this drill you should feel where you are getting a good pull against the water as well as whether your pull moves in unison with your body roll.
m. This drill is taught breathing to the side you pull and the opposite side. I tend to encourage breathing to the side you pull, and breathing every other pull. If you breath to the side you are pulling you would breath as you pull.
n. You want to avoid bouncing up and down as much as possible. Looking for a smooth rolling motion.