Freestylers need an awesome catch if they want to swim fast....
Andrew Sheaff@AndrewKSheaff
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Jan 26, 2026
~1 min read
1
Freestylers need an awesome catch if they want to swim fast.
There’s a lot of confusion about what a good catch is.
The catch looks different for different swimmers, but the principles of an effective catch are the same for everyone.
There’s a lot of confusion about what a good catch is.
The catch looks different for different swimmers, but the principles of an effective catch are the same for everyone.
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So rather than copying the exact positions of any one elite swimmer, let’s focus on the underlying principles that all swimmers use.
It’s simple.
They go from a position where the forearm is facing down to a position where the forearm is facing back.
It’s simple.
They go from a position where the forearm is facing down to a position where the forearm is facing back.
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And they do so BEFORE starting the pull.
It’s all about creating as much surface area as possible to move as much water as possible.
Rather than looking at the differences between these swimmers, what’s the same.
That’s what matters.
It’s all about creating as much surface area as possible to move as much water as possible.
Rather than looking at the differences between these swimmers, what’s the same.
That’s what matters.
4
Each swimmer is going to have different limb lengths, strength, and ranges of motion in their upper body.
The exact positions will differ.
However, all swimmers execute the key principles, and that’s where the focus should be.
The exact positions will differ.
However, all swimmers execute the key principles, and that’s where the focus should be.
5
To change speed, freestylers don’t just change their effort, they change their timing.
At slower speeds, there are large gaps in propulsion as swimmers are more patient in the front of the stroke.
In contrast, sprinters move the arms in opposition.
At slower speeds, there are large gaps in propulsion as swimmers are more patient in the front of the stroke.
In contrast, sprinters move the arms in opposition.