Use this drill to learn the arm-stroke coordination used by most freestyle swimmers: the hands pass each other in the water out in front of the swimmer’s head. This technique is sometimes called front-quadrant swimming. If you have problems trying to break your body’s tendency to move the arms symmetrically, in opposition to one another, try the second version of the drill below.

Catch Up Drill (Standard)

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Catch Up Drill with Stick

In this regression of the Catch Up Drill, pass a stick – a short PVC pipe or any other stick-like object – from one hand to the other.

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