What is the purpose of the Unco drill in freestyle training?

• A. To practice breathing patterns while keeping the body still
• B. To practice kicking with both arms moving
• C. To practice breathing patterns, rotation, and kicking with one arm while the other is by the side
• D. To improve dolphin kick power

Answer: (C)

The main thing this drill tests is how breathing, body rotation, and kicking come together when one arm is actively pulling while the other stays by your side. By isolating one arm, you focus on how you rotate your shoulders and hips in sync with the breath, and how the kick helps maintain balance and propulsion without the other arm pulling. You learn to time the inhale during the rolling action of the active arm, keep a long, streamlined body line, and rely on the kick to maintain rhythm and speed. This combination—breathing pattern with the rotation and the kick while the other arm remains passive—is what makes this drill effective for building coordinated freestyle technique.