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.