NAIL YOUR CATCH, SMASH YOUR SWIM PB

Success comes from understanding what we do well and repeating it. Here’s how to progress for 2019…

For a faster swim you need to produce powerful propulsion… here’s the how-to session

Developing an effective ‘catch’ is fundamental to producing powerful propulsion throughout the stroke. Common faults at the front of the stroke, including ‘overgliding’, pressing down, dropping the elbow and rushing the catch all lead to less propulsive pull/push phases.

The following drills will significantly develop a better ‘feel’ of the water and a correct highelbow catch: ‘Ride the wave’ sculling – side kick wearing fins, front arm extended. From the shoulder let your arm drift down and then back up (same sensation as arm out of a car window!); False catch – as previous but bring your lead arm into a high elbow catch position and then extend it back out and repeat; Double catch – as previous, but on the second catch continue into one full stroke to change sides; Single-arm drill – focus on rotating onto your side to facilitate a good high-elbow catch; Hand paddles/fists – aim to achieve the same catch into pull that you have when wearing paddles.