Catch-Up Drill

This drill is designed to isolate the upper body and what is going on with the athlete's swim stroke, particularly the hand entry and the pull phases of the stroke. This drill is best done with a pull buoy to isolate the upper body and the swim stroke. During this drill, focus on waiting to initiate the pull phase of the swim stroke until the opposite hand has entered the water. When pulling, be sure to initiate the pull with the hips and the core. Forcefully rotate and over-exaggerate it if you need to, but you want to emphasize initiating the pull with hip rotation as this is where much of our propulsive power comes from in the swim stroke, at the hips/core.