Signs of a Clean Catch

1. Feel: When your catch is clean, you’ll feel a firm connection with the water. It should feel like you’re holding onto something solid rather than slipping through. Your fingertips should enter the water smoothly, and your hand and forearm will work together like a paddle. You’ll notice a sense of “gripping” the water, particularly through your forearm and hand, as you initiate the pull.

2. Sound: A clean catch is quiet. When your hand enters the water, there should be minimal splash. A clean, almost silent entry is a good sign that your hand is in the right position and that you’re not wasting energy with turbulence or drag.

3. Efficiency: When your catch is right, you’ll glide further with each stroke. You’ll find it easier to maintain your speed without feeling like you’re thrashing or needing more effort. Each pull should feel smooth, with the power transferring from your core through your arm.

Signs Your Catch Isn’t Clean

1. Slipping: If your hand feels like it’s slipping through the water without resistance, it’s a sign your catch isn’t clean. This can happen if your elbow drops too low, or if you’re not fully engaging your forearm to help create that paddle effect.

2. Excess Splashing or Noise: A noisy entry—lots of splash or slapping the water—suggests your hand is entering at the wrong angle or with too much force. A loud splash means energy is being lost in turbulence rather than transferred into forward motion.

3. Inconsistent Speed or Fatigue: If your speed fluctuates or you tire quickly, your catch could be part of the problem. A poor catch results in inefficient propulsion, forcing you to work harder with less return.

How Does it Feel?

• Right: A clean catch feels controlled and fluid. You’ll feel a solid engagement of the water through your forearm and hand, and your body will feel like it’s gliding smoothly with each stroke.
• Wrong: A messy catch feels disconnected. You might feel your hand slipping through the water or notice that your pull feels weak, which forces you to kick harder or increase your stroke rate to compensate.

Muscle Engagement: Right vs. Wrong

• When it’s Right: You’ll feel the burn in your lats (latissimus dorsi) and triceps, along with some engagement in your shoulders and core. These are the muscles that drive an efficient pull. Your forearms should also be engaged, as they help you grip the water.

• When it’s Wrong: If your catch is off, you might feel more strain in your shoulders and biceps as you overcompensate for poor mechanics. The catch should engage your bigger muscles (lats and core) for power, not just your arms.

Key Takeaways

To perfect a clean catch, focus on quiet, smooth hand entry, and ensure you’re feeling that solid connection with the water. A clean catch is about engaging the water efficiently—when done right, it will feel powerful yet controlled, and the bigger muscle groups (lats, core) will do the heavy lifting.

Next time you’re in the pool, listen to the sound, feel the water’s resistance, and make adjustments if things aren’t quite right. With a clean catch, your swimming efficiency will skyrocket!
Crack on!