Swim drill
Catch-Up
Swim freestyle but wait for one hand to touch the other out front before starting the next pull. Forces a long body line and full extension on every stroke.
catchno equipment
The one cue
“Touch before you pull”
The lesson
- 1
Wait for the touch
Swim freestyle, but one hand has to reach the other out front before the next pull begins.
- 2
Lead hand stays at the surface
Don't let it sink while it waits. A sinking lead hand is why this drill stops working.
- 3
The test
Every stroke should start from full extension and feel long. Rushing the touch throws the whole drill away.
Watch out for
- Rushing the touch — defeats the whole drill
- Dropping the lead hand below the surface
- Holding breath through the whole length
Appears in these routines
Find the CatchFeel the water, not just stroke through itRoll CleanlyRotate from the core, not the shouldersEasy BreathGet the air without breaking the stroke