This week at swimgym CATCH

Every week we provide you with new training goals, coach tips and a skill video to make you a better and faster swimmer. Watch the weekly video and read the SwimGym blog.

There will always be inside jokes and things you can relate to as a swimmer. This also means there are things non-swimmers will never understand. We all know these awkward questions. But no worries, you are not alone in this, we’re in this together. What are the top 4 things you really d...

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Skills & drills Front Scull

By doing this drill you will increase your feel for the water during the catch phase of your pull through and make your stroke more efficient. To start the front scull, lay face down in the water with both arms in front of you. Point your finger tips slightly down and move your hands in and out by bending your elbows. 

How to do it 

  • Start on your stomach with both arms shoulder width in front of you, facing down 

  • Move you’re your hands in and out by only bending the elbow, not your upper arms

  • Palms go out and in, catching the water continuously and creating propulsion 

  • Using a steady tempo, you will feel pressure on your palms and forearms 

Focus points

  • Point your finger tips downwards slightly while sculling. This makes you go forward

  • Keep your shoulders and upper arms completely still, only bend from the elbow

  • Keep your wrists stretched, hands open and fingers together

  • Maintain body position by facing down towards the bottom of the pool

  • Don’t move too slow – keep up a good pace 

Coach tip 

Take time to practice sculling drills, find a way to increase tempo without losing the elbow bend and relaxed body position. When repeating this drill several times, you will notice an increased feel for the water and be more aware of your catch. Your freestyle will become more efficient and you will eventually swim faster.



snorkel, fins


Count your strokes! This is your feedback on the length of your stroke. Try to keep your stroke count the same over all laps. This means your stroke remains efficient. Then when you increase your effort, try to keep your stroke length the same. This will make you swim faster. Start with a good early vertical forearm (catch) and then pull and push!

More coach tips?

coach tips
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This might be the most important thing you read this week. You wonder why your shoulder hurts or you’re not as fast as the others in your lane. You chalk it up to a lack of fitness or flexibility, when in fact it could be just one thing: the catch.

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