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Catch-Up Drill (Ear Catch-Up)

Purpose: to develop feel for front-quadrant swimming to maintain proper body position and balance

Pointers: Be careful not to lift your head during this drill to watch your hands.

  • As you swim freestyle, pull with one arm at a time. Don't begin your pull until the recovering arm “catches up” to your lead arm and your hands touch in a streamlined position out in front of you. Be careful not to lift your head to watch your hands touch.

  • Keep your lead hand extended as normal and about 8 inches below the surface of the water. Focus on creating a long, sleek vessel.


A variation of the Catch-Up drill is the Ear Catch-Up drill. Instead of waiting until your hands touch, begin the pull once your recovering hand passes your ear.