Single-Arm Lead (KOS - Kicking on Side) | TriDot Swim Drill Series

The purpose of the Single-Arm Lead is to develop proper body position and balance (resting on your lungs)
With your head underwater looking down, resting on your lungs, form long straight vessel just beneath and parallel to the surface. Imagine swimming through narrow tube. Swim on your side while kicking only (smaller, quicker, yet easier kicks) with one arm fully extended and straight in front of you, about 8 inches below surface of water, and the other arm down by your side.
Your hips and shoulders should be perpendicular to the surface of the water about 90 degrees.
Begin with your head looking sideways to help orient your body and, as you move forward, rotate your head so you’re looking at the bottom of the pool. Don’t rotate the shoulders or hips, just your head.
When you need to take a breath, don’t lift your head. Instead, rotate your head and roll to the air so that one goggle, mouth, and nose are slightly above the surface of the water. Stay balanced and don’t rotate while taking a breath (maintain body alignment). Repeat the drill with the other arm leading. Try to become evenly efficient on both sides before progressing.
Helpful Tidbits:
- Keep the front arm, when in doubt, lower in the water. Wrist below elbow and elbow below shoulder.
- Draw shoulder blades together.
- Keep your hand in line with the shoulder.
- Keep your head submerged unless taking a breath and only rotate the head.
- Using fins can help maintain good body positioning and alignment.
- You can perform this drill with both arms by your side for more advanced versions of the drill.

[@emmyin]

Thank you

[@ryanmilton2643]

Doing this!

[@marciab1279]

I have been practicing sidekick with straight arm (or swordfish), on my weak side, but I'm constantly drifting over to either the ropes or the wall. How do I fix this???

[@ryanmilton2643]

So what about doing half of the swim with just the pool buoy and then swimming half a workout as just kicks? I do this because I feel like I don’t have the endurance to combine both for long distance without brakes

[@TriDotTriathlonTraining]

Breaking your workout into 25's, 50's, 100's, 200's, etc will help you focus on your form and incorporate drills in shorter spurts. Taking a brief break at the wall in between sets is actually encouraged! And is common swim session practice. You can absolutely use a Pull Buoy for some laps and work your kick on others as you look to improve your form and endurance. Just be careful not to overuse pool toys like a pull buoy so that you don't become too reliant on them. Hope that helps!

[@ryanmilton2643]

@@TriDotTriathlonTraining oh yes! good. That is about what I've been doing. I am loving the lessons / drills and now the podcasts.