This week at swimgym CATCH

During the catch you should try to position your hand underneath your elbow. Then you have a "high elbow catch" and you can create propulsion. If you would look at your arm from the side, your elbow should now be above the line from your fingertips to your shoulder. This is why it is called the "high elbow catch". The name has nothing to do with the elbow being close to the surface. A good catch is actually very hard to do with the elbow staying close to the surface.

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featured workout June 15

Goal Endurance

Distance 2200

Intensity Low

swod

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Skills & drills Hinge

The hinge drill lets you practice the catch phase of the freestyle without pulling through. You can focus on the positioning of your hand and forearm only. Use a snorkel to isolate the movement. Fins are optional.

How to do it

Start kicking with both arms stretched out in front of you, hands are shoulder width apart

Bend your elbow and bring the hand under your elbow with your fingertips pointing down. There should be a 90 degree angle in your elbow

Without moving your elbow bring your hand back forward

Repeat with the other arm

Focus points

Focus on the position elbow and hand, not on the propulsion

Kick and breathe easily, keep a neutral head position

Control the execution of the drill – don’t rush it

Coach tip

This drill requires a lot of repetition. Alternate with swimming freestyle with a snorkel, focussing solely on bending the elbow to get that catch position before pulling through. Eventually you should feel an increased feel for the water in your catch.

COACH TIP

The catch is the setup of your stroke. Position your hand and forearm in a (slight) vertical position without using strength. Bend the wrist first and then the elbow, your fingertips are pointed down. Focus on that during the pull set of this SWOD.

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