Catch-Focused Session

This set was a Swim Squad session, as part of our work on improving our catch. It includes a set of 25s in the middle that includes a few drills and helps us focus on what we want to see from our catch.

Warm Up / Set One

4 x 100m – easy. Feeling our way into the swim.

4 x 75m – steady paced. We are thinking about our ‘off the walls’. Good push off, nice streamline and glide before starting our swimming.

4 x 50m – steady paced. Mix up your breathing pattern – a pattern you don’t usually do.

4 x 25m – smooth & relaxed, feeling good.

Skills & Drills

This set is about our catch and includes some drills, as well as some full stroke work.

4 x 25m – swimming with fists.

50m swim – smooth

50m swim – strong

4 x 25m – swim – trying to get our fingers pointing towards the bottom of the pool as early in the stroke as possible (without bending at the wrist)

50m swim – smooth

50m swim – strong

4 x 25m – holding the paddle. Don’t put the paddle on, just hold it at the top. This way you are not using your hands to push water back, but you do have the paddle on the top of your forearm.

50m – smooth

50m – strong

4 x 25m – swim with paddles normally.

50m – smooth

50m – strong

4 x 25m swim – putting into practice the above, and thinking about your catch

50m – smooth

50m – strong

Set Two

2 x 100m steady – holding your stroke count, aiming for the same number of strokes on each length.

1 x 100m strong effort – but being aware and focused on your catch.

Three times through.

Why I Like This Session

The catch is often the difference between an average swimmer and a good swimmer, or the difference between a good swimmer to a great swimmer. It is worth spending time getting this right – making sure you hold the water with each stroke and move yourself well.

Stroke counting is an important measure to know if you are improving your catch.