Freestyle arms work in alternating cycles. One arm pulls underwater while the other recovers above water with a high elbow. The pattern creates continuous propulsion. Most kids learn the kick first; this drill adds the arms.
What you need: A pool with a shallow or medium-depth lane.
Setup: Swimmer in the water, body horizontal.
How to run it:
- Swim a length of freestyle (25 feet) at slow pace.
- Focus on the recovering arm: high elbow above the water, hand close to the surface.
- Focus on the pulling arm: enter the water in front of the head, pull straight back to the hip.
- Do 4 lengths with rest between.
- Last length: count strokes per length. Goal is fewer strokes (longer pull).
What to watch: Elbow on the recovery. Many kids swing the arm out to the side. The elbow should stay high, hand close to the water.
If they’re struggling: Drop the kick and just do arms while standing. Or do arms with a pull buoy between the legs.
If they’ve got it: Add bilateral breathing (breathe every 3 strokes, alternating sides).