Crush The Catch!

Is your your catch weak? Here’s some great drills.

Endurance Swimming


One of the most difficult elements of freestyle swimming to perfect is the catch.  There are many subtle movements that go into making the optimal catch.  Mastering the catch can take months or even years depending on how often you hit the pool.  Here is a drill progression that can help you speed up the process and bring your swimming to the next level!

1.  Press and Relax Drill

  1. Start on your stomach with both arms out in front about 8-10 inches below the surface of the water.
  2. Pick one arm and press your hand and forearm down while lifting your elbow up and forward.  Your finger tips will go from aiming in front of you to aiming toward the floor.
  3. Hold this position for a second or so and then relax the arm bringing it back to the original position.
  4. Repeat this with the other arm.  Continue to alternate…

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