Freestyle Catch Technique Tips: Swim Faster With Less Effort

[@myprocoach123]

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[@janjoanramon3801]

Hi everyone and specialy to you Phil. I broke my back in March, I have never practiced swimming, I started to swimg 2 months ago. After of your vídeo I swim 1.2km alternate days every week. And my time is 59s to 50m. Thank you for your time and fantastic detailed explanation. I'm Jan from Catalonia.

[@myprocoach123]

Glad I could help, Jan!

[@robohippy]

Well, no triathlon for me, but I do swim, a lot. One thing I don't see you doing is flexing your wrist as your arm moves down to get into the power phase of the stroke. That wrist flex is step #2 after hand entry and getting full extension. By flexing at the wrist, this helps generate a little thrust rather than elevating your upper body. The life guard side stroke, the under arm does pull straight down to elevate your head so you can see. The power phase is from about 45 degrees to 135 degrees of the 180 degree arc your hand and arm move through. This is where the muscles work most efficiently. As for body rotation, it does a couple of things. One is it gives you a longer lever to pull with, from your spine to your finger tips. Probably almost as much power difference as if you are throwing a ball and keep your shoulders flat against a wall, and the professional pitcher wind up and step into the throw. Another benefit of rotation is getting the top side shoulder out of the water for less drag.

[@janjoanramon3801]

Fantástico aporte a un excelente vídeo.

[@deepzerocool]

Agree. Not worrying about rotation is a step closer to rotator cuff injury. A swimmer with good rotation will swim faster than a flat swimmer

[@jacklauren9359]

Why don’t you demonstrate it for us mate? Don’t tell, do show …

[@toml3107]

Such a helpful video - brilliantly clear and simple. After 4 years of stagnation, this instantly took 5 seconds off my 100 metres time over long-course swimming.

[@myprocoach123]

That's great to hear, thank you for sharing it with us!

[@xtr4me_abu185]

Pb?

[@tonyshihoutang6576]

Yes I found as I drill forwards deeper with my body rotated makes me move forwards n gliding smoothly effortless.

[@robhurley5258]

I tried this and was surprised I set a fast time in 1500 yards with a lot less effort than it normally requires. Many thanks!

[@myprocoach123]

That's terrific!

[@basictalent1]

Thanks for some tips in this video. I would love if you can also include and mention about hip-driven movement which is the primary source of perpetual swimming for triathlons

[@rebeccalwin707]

Thank you, Phil! As always, your instruction is clear and to the point. I recognised where I'm making my mistakes and now I see how to improve. Thanks again for a great video!

[@myprocoach123]

Glad it was helpful!

[@jeffersonhenrique4100]

Congratulations for such an amazing explanation!

[@myprocoach123]

Glad it was helpful!

[@michaelhanson3150]

Great tips Phil, delivered in a very clear and understandable way! I look forward to utilising your plans next season.

[@myprocoach123]

Thank you, Michael, that's kind of you. Good luck with your training!

[@sunshiinetri]

Watched this on the release day, adjusted my stroke today, easily took 5s/100m off with minimal effort!

[@myprocoach123]

That's fantastic news, thanks for letting me know!

[@robertkhan7399]

Thank you for your tips of freestyle catch technique.

[@myprocoach123]

No problem - I hope they help and let us know how you get on in your next swim.

[@jamfortis]

So simplified. Tnx!

[@iwonahunter3350]

Thank you for breaking it down into understandable stages! x

[@myprocoach123]

Glad it was helpful!

[@RobertoCassetta]

Thanks Phil. I have been enjoying a lot your training plan. Cheers

[@myprocoach123]

Great to hear!

[@a.s.5903]

Thank you!

[@myprocoach123]

You're welcome!

[@allezvenga7617]

Thanks for your sharing

[@myprocoach123]

My pleasure

[@GDoggProductions]

Thank you for this video 👏🏾👏🏾👏🏾

[@myprocoach123]

You're welcome GDogg 🙌🙌 Hope this helps your swimming.

[@claireobenson6327]

I wish you showed more of the swimming techniques!

[@myprocoach123]

Thank you! Once the weather is a little better, we will get out there and record some more swim technique videos.

[@yakiweiss546]

Wow, really works Thanks 🙏🙏🙏

[@myprocoach123]

Thanks for your comment, glad it helped 😀

[@joshuafoulds8107]

About #2, I have heard other coaches say to keep that arm extended until the other is just about to enter the water, having two arms in the front quarter of the body. Source: Effortless Swimming on KZbin. Thoughts?

[@myprocoach123]

If your arm is extended for too long, you will decelerate. I haven't seen the Effortless Swimming video you are referring to but you might want to ask them.

[@kevinmeurice5333]

Depends on how you push fast to finish. More you finish fast more you have time forward.

[@joshuafoulds8107]

@@kevinmeurice5333 makes sense. Thanks

[@haeyonbrandstetter-lu8ph]

감사합니다🎉

[@myprocoach123]

천만에요 - enjoy your swims!

[@CanadianKAM72]

Thank you! You made this easy to understand

[@myprocoach123]

Glad it was helpful! I'm happy it helped.

[@alisonwilks302]

Great video ❤❤❤❤

[@siu5067]

Very Good 👍

[@JodieCancel]

Very informative, thank you

[@myprocoach123]

Glad it was helpful!

[@LeslieLunn]

Excellent teaching. One suggestion is to maybe show the stroke actually being done in slow motion from top view and underwater. Visually with your verbal teaching would be amazing

[@myprocoach123]

Thanks for your comment. Good advice. I'll bear this in mind for next time.

[@bonzaralph]

Nice

[@teresahild]

Thank you!

[@myprocoach123]

You're welcome!

[@TazBo-wd2ig]

Amy breathing tips? Thanks

[@piotrrostow]

Sadly, You have missed the step just before the catch which is to extend the arm and body and in the process increase the reach. Was it an intentional or was it to simplify your message?😮

[@myprocoach123]

Thank you for your comment. I aimed to simplify the message, to help amateur/improvers, rather than elite swimmers. That said, I've known some very fast swimmers who don't rotate much or extend the arm and body. For many swimmers, immediate gains will come from executing a good catch and pull through. Whereas elite swimmers may be able to extend and engage the catch a little earlier and ultimately swim faster.

[@BeyondLaughsBoundaries-bz2yp]

Agree! Maybe it is because he is not swimming front quadrant. His lead arm drops and points downward when breathing. These aside, his other points are correct.

[@jeromedominicguegan4850]

Thsnk you !

[@myprocoach123]

You're welcome.

[@YSRZLELLYS]

awesome video

[@myprocoach123]

Thanks! Glad you enjoyed it.

[@vishalgaikwad4587]

Nice sir

[@thatlittlevoice8292]

At this point, Im just out there trying to postpone my first heart attack. I suppose that it doesnt hurt to think about technique at the same time.

[@savithaob]

Aren't you supposed to glide a little before you execute the catch?

[@myprocoach123]

Thank you for your question. My own swimming speed improved when I stopped trying to glide. There's a fine line between gliding and decelerating, and it's hard to know where that is.

[@adamseward358]

I think gliding while reaching full extension is probably enough, and your body will naturally rotate when you have extended enough. Then initiate the catch without any pause.

[@wb2605]

Lot easier the it looks

[@bastogne315]

I swim naked..its way quicker than wearing pants..

[@myprocoach123]

No comment ;-)

[@kursadncerisi4450]

Nice