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We have all done one-arm freestyle as a drill. Traditionally it is done with one arm out in front and the other arm is the stroking arm. The theory is that it allows the swimmer to concentrate on the movement of just one arm.

As an alternative, try having your swimmers place the non-stroking arm at their sides. This variation allows for the swimmer to do a few things in the same drill. Yes, of course they should concentrate on the stroking arm, but you can also emphasize rotation and timing of the breathing.

Breathing is done to the non-stroking side and done every stroke cycle. This stretches the stroke out a bit and gets a lot of swimmers into the right breathing position.

Done correctly, this is a great but VERY SLOW drill. Done incorrectly, swimmers will still swim flat and rush the stroke. Check out this video of the drill. 

What are you and how do you explain this to your swimmers?

When members register, they register for U.S. Masters Swimming, the national governing body for Masters Swimming in the United States.

Local Masters Swimming Committees (LMSCs) are the subordinate organizations of the corporation with the responsibility of overseeing and communicating with the clubs, workout groups/chapters and members within their boundaries. There are 52 LMSCs. Prospective members and clubs join USMS through their LMSCs. The LMSC officers are their primary contacts with USMS.

Some of our members do not understand these organizational relationships, they just need a membership card so they can swim in a workout or compete at a sanctioned event.

• Do the swimmers you coach know that they are a member of USMS and what the benefits of membership are? 
• Do the swimmers you coach know what an LMSC is and in which LMSC they reside? 
• Do the swimmers you coach know if the program they swim with is a club or workout group/chapter?

Coaches--you are the closest contacts to our swimmers and often the only contact swimmers have with USMS, especially if they do not compete in meets. Please take the time to educate them on who we are and what the benefits of membership are. Explain the club/LMSC/USMS relationships and encourage them to participate in LMSC meetings and events. If your club is further divided into workout groups or chapters, explain to them how your program relates to the other programs in your club, LMSC and USMS.

• Go to usms.org
• Click the blue "Local Programs" tab across the top
• Select your LMSC from the map
• On your LMSC's information page, about halfway down the page, click the "xxx members" link next to the "LMSC Size" heading

The Coach Asks: One of my swimmers was disqualified in the 500 freestyle. The swimmer did breaststroke and was disqualified because the swimmer's head went under water during each cycle of breaststroke. Was the call correct?

Answer: No, because that is the swimmer's style of stroke during freestyle as allowed in 101.5.2 "...the swimmer may swim any style." Your swimmer was swimming on the surface satisfying, "Some part of the swimmer must break the surface of the water throughout the race...", and briefly dipping the head below the surface during each stroke is that swimmer's style of stroke. That is different than being completely submerged for 15 meters. However, caution the swimmer that during freestyle, when using the underwater breaststroke pullout at the start and turns, the swimmer's head must break the surface at 15 meters (101.5.2).

For any questions about rules contact Kathy Casey, USMS Rules Chair.