Catch up is one of the most important drills in a swimmers armoury.  It’s primary use is to develop a good body position in the water – you have to be streamlined to do this drill well!  This drill develops control and balance and in addition it slows down a swimmers stroke so that more attention can be given to other areas like the catch phase, the pull phase and hand entry.

Begin the drill with both arms extended in line with your shoulders, your body correctly aligned, hips and legs high in the water, the legs performing a gentle flutter kick to assist with balance.  Take a stroke with the right arm and as you do so rotate your body. Perform the right hand entry with hand entering in line with shoulder, roll back to a flat position and extend the right arm and shoulder forward under the water. Wait until the right hand is alongside the still extended left hand before you begin your next stroke with the left arm.  Take the stroke with the left arm and wait until the left hand is alongside the right before taking the next stroke with the right arm.