Welcome to the “Drill of the Week†sponsored by The Fitter and Faster Swim Tour presented by Swimoutlet.com. Swimming World will be bringing you a drill, concept, or tip that you can implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), Drill Of The Week excerpts are meant to be flexible for your needs and inclusive for all levels of swimming.
This week’s drill is called “Catch-Up Eleven†and is a variation of one of the most commonly seen freestyle drills. As seen in the video below, this drill is very similar to traditional catch-up drill. Swimmers will follow a normal catch-up sequence with their arms, pausing for eleven kicks before starting their next stroke.
The major difference from traditional catch-up drill is the amount of time the hands spend out in front. In this drill, the swimmer will pause for eleven full kicks between strokes. There are a few reasons for this. First, in freestyle we do spend a good deal of time on our stomachs. Although we want a consistent rotation, it is also important to make sure that we are practicing a solid, high body position when we are on our stomachs. If you aren’t able to maintain high hips for eleven kicks, how are you going to throughout an entire race?
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