Catch-up freestyle teaches hand coordination. The swimmer must touch one hand to the other before beginning the next stroke, forcing a deliberate rhythm.
Equipment needed: 1 pool, no kickboard.
Setup: Swimmers line up at one end of the pool.
How to run it:
- Swimmer does freestyle, but the trailing hand must “catch up” to the lead hand before starting the next stroke.
- This means the arms are fully extended, then the swimmer takes a stroke and the hands meet before the next stroke begins.
- Swim one 25-yard length at controlled pace, focusing on rhythm.
- Rest at the wall.
- Repeat 4 times.
What to look for:
The catch-up forces a disciplined arm extension. If a swimmer is rushing and overlapping their hands, the drill isn’t working. The catch-up should feel smooth and controlled. The kick should be steady underneath, not frantic. If a swimmer is struggling to make the catch-up, they might be accelerating the stroke too much early.
Variation: Add speed. Once the catch-up feels natural, have swimmers try it at a slightly faster pace, maintaining the rhythm.