Warm up
see pre-set
Skills & drills Catch-Up (snorkel)

This is the perfect drill to increase the propulsion and length of your stroke by pulling one arm at a time. Swim one arm at a time and let one arm catch up with the other at the front of your stroke. 

How to do it 


  • Swim freestyle but pause at the front of every stroke, letting your hands catch-up next to each other

  • Pause for a split second before starting the next pull-through with the other arm

  • Alternate arms and maintain a steady kick when taking that pause

Focus points 


  • Emphasize the whole freestyle pull: first the catch, then the pull and finish with a strong push out

  • Stretch out your arms both in the front and in the back when pushing out

  • Stay relaxed but maintain a strong kick

Coach tip

Alternate the catch up drill with snorkel with swimming regular freestyle. Maintain the same stroke length and relaxation. The best way to check your stroke length is to count your strokes regularly. The less strokes you make, the better your stroke length.

Equipment:

fins, snorkel
Coach tips

COACH TIP

Emphasize the whole freestyle pull. First position the forearm perpendicular to the surface without any power, for a nice catch. Then accelerate the forearm and hand backward for a strong push. Keep the length in your strokes!

More coach tips?

coach tips
Pre set 1 ROUND distance: 1000
stroke pace rest
4 x 100M Mix Easy 20s
as 100 freestyle + 100 no-freestyle (repeat)
6 x 50M Drill Easy 20s
drill: as 25 Hinge & Pull (see instruction) + 25 freestyle
6 x 50M Drill Easy 20s
drill: as 25 Catch-Up (snorkel) + 25 freestyle
rest after round: 0s

Instructions Watch drill: Hinge & Pull

Equipment Snorkel and fins

Main set 4 ROUNDS distance: 1200
stroke pace rest
1 x 50M Choice Easy 10s
as no-freestyle
1 x 100M Freestyle Easy 10s
1 x 50M Choice Easy 10s
as no-freestyle
1 x 100M Freestyle Easy 10s
rest after round: 60s

Instructions Work on increasing your stroke length. The best way to check your stroke length is to count your strokes regularly. The less strokes you make, the better your stroke length.

Equipment None