Swimming
Freestyle Catch-Up Drill
The freestyle catch-up drill is a swimming drill in which one arm stays extended until the other returns forward. It trains stroke timing, body balance, and control of each pull.
- Intermediate
- Moderate injury risk
- Rest 30 sec
How to do it
- Push off the wall face-down with both arms extended shoulder-width apart.
- Start a gentle, continuous flutter kick.
- Pull one hand underwater toward your hip while the other arm stays extended.
- Recover the pulling arm over the water with a relaxed elbow.
- Place your returning hand in the water beside your waiting hand.
- Begin the opposite arm's pull once both hands are forward.
- Alternate this sequence for the length of the pool.
- Finish with a controlled touch on the wall.
Form cues
- Look down with a relaxed neck.
- Let your shoulders roll with each stroke.
- Exhale underwater; inhale as you roll sideways.
Common mistakes
- Pausing too long between pullsMake the catch-up moment brief so your hips do not sink between strokes.
- Crossing hands over the centerlineKeep each hand on its own track in front of its shoulder rather than forcing your hands to touch.
- Pressing straight downBend your elbow during the catch so your palm and forearm direct water toward your feet.
Safety
The slower rhythm can disrupt breathing and increase fatigue, creating a drowning risk if you cannot stay comfortably afloat. Forcing the forward reach or pulling through shoulder pain can aggravate the shoulder.
- Practice in a lifeguarded pool with enough space between swimmers.
- Attempt the drill only when you can comfortably swim freestyle and recover at the wall.
- Do not hold your breath to complete a length; stop at a safe support if breathing becomes difficult.
- End the set if shoulder pain appears or you lose control of your stroke.
If holding an arm overhead causes shoulder pain or restricted movement, get guidance from a physiotherapist before using this drill.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Pool Lane Line (optional)
Sets and reps
- Sets
- 4–6
- Target
- 25–50 meters
- Rest
- 30 sec
Swim at an easy pace; prioritize consistent timing over speed.