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Thursday 11 June 2026 14:39:51 GMT

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The catch is the most important part of your stroke. If you don't catch the water properly, everything after it becomes irrelevant. You have nothing to pull. There are three ways swimmers do the catch. Here's what each one actually means. 👉 Straight arm catch. This is where your arm is fully straight and you end up catching water only with your hand. The rest of the arm just slips through the water without contributing much. Technically it can work for sprinting because you don't always have time to set up a perfect high elbow catch. But even then, it's still not the most efficient option. To make a straight arm pull work properly, you still need to rotate your elbow upward so there's a slight arch in the arm. A completely flat straight arm is still leaving a lot of water behind. 👉 Dropped elbow catch. This is the most common mistake. When your elbow points down before the catch, you end up catching water only with your shoulder area and your hand. Everything in between, your forearm, slips right past the water and contributes nothing. You're literally using only half your arm on every stroke. And the reason it happens is simple. Your elbow can only open and close in one direction. If it's pointing down when you start the catch, there is no way to get into a high elbow position from there. The position before the catch decides everything. 👉 High elbow catch. This is what you're aiming for. Elbow and shoulder in the right position before the catch starts, so your hand and forearm work together as one paddle. You catch almost all the water beneath you and pull it straight back. Maximum propulsion, every stroke. 💡 Whether you sprint or swim long distance, it always comes back to one thing. Where is your elbow pointing before you initiate the catch? 📲 If you want me to personally review your technique and start training like a professional, download the Swim Success Training app and get your first week of training completely free. 🔗 Link in bio.

The catch is the most important part of your stroke. If you don't catch the water properly, everything after it becomes irrelevant. You have nothing to pull. There are three ways swimmers do the catch. Here's what each one actually means. 👉 Straight arm catch. This is where your arm is fully straight and you end up catching water only with your hand. The rest of the arm just slips through the water without contributing much. Technically it can work for sprinting because you don't always have time to set up a perfect high elbow catch. But even then, it's still not the most efficient option. To make a straight arm pull work properly, you still need to rotate your elbow upward so there's a slight arch in the arm. A completely flat straight arm is still leaving a lot of water behind. 👉 Dropped elbow catch. This is the most common mistake. When your elbow points down before the catch, you end up catching water only with your shoulder area and your hand. Everything in between, your forearm, slips right past the water and contributes nothing. You're literally using only half your arm on every stroke. And the reason it happens is simple. Your elbow can only open and close in one direction. If it's pointing down when you start the catch, there is no way to get into a high elbow position from there. The position before the catch decides everything. 👉 High elbow catch. This is what you're aiming for. Elbow and shoulder in the right position before the catch starts, so your hand and forearm work together as one paddle. You catch almost all the water beneath you and pull it straight back. Maximum propulsion, every stroke. 💡 Whether you sprint or swim long distance, it always comes back to one thing. Where is your elbow pointing before you initiate the catch? 📲 If you want me to personally review your technique and start training like a professional, download the Swim Success Training app and get your first week of training completely free. 🔗 Link in bio.

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