Catch-up Freestyle Drill (CU)
The Catch-Up drill works on the pull pattern of the stroke by only using one arm at a time.
There are three levels of this drill, depending on your comfort level and access to equipment:
Level I - Use Kickboard
Level II - Use Fins
Level III - No Equipment
How to do the drill
The focus is on establishing the beginning part of the pull. While doing this drill, keep your head down and hold a steady kick. Start with both hands together and pull with one arm at a time. Slow down your arm and keep your elbow high and your finger tips pointed down as you pull back. Pull under your shoulder and finish past your hip.
Three key tips
Keep your head down
High elbows & finger tips pointed down
Pull under the shoulder