Which statement best describes the main purpose of the Unco drill in freestyle training?

• A. To practice breathing patterns while keeping the body still
• B. To practice breathing patterns, rotation, and kicking with one arm while the other is by the side
• C. To improve leg strength only
• D. To increase sprint speed

Answer: (B)

In freestyle, efficient movement comes from coordinating breathing, body rotation, and the kick while the arms work together. The Unco drill does exactly that by having one arm perform the stroke while the other stays by the side. This setup forces you to rotate your torso to breathe and to rely on a steady kick for propulsion and balance, rather than letting both arms drive the pace at once. It also helps you smooth out the timing between when you turn to breathe and when your arm catches water, which improves overall efficiency.

This isn't just about leg strength or blasting sprint speed. Those other goals don’t address the integration of three key elements—breathing rhythm, tronk rotation, and kick—like the Unco drill does. By isolating one arm, you get focused practice on how rotation and breathing work together with the kick to maintain a clean, continuous freestyle pattern.