Key Points

• High Elbow Catch: Focus on maintaining a high elbow as you initiate the catch, keeping the forearm and hand positioned to pull the water.
• Underwater Recovery: Complete the stroke and recover by keeping the arm submerged under the water without lifting it above the surface.
• Slow and Controlled: Perform the drill at a slow, deliberate pace to ensure proper technique, avoiding any pauses or dead spots.
• Alignment: Keep the hand in line with the shoulder throughout the catch and pull phase, ensuring an efficient stroke path.

Drill Execution

1. Start by reaching forward with one arm at a time, keeping both arms submerged under the water.
2. Initiate the catch with a high elbow, pulling the water back toward your hip.
3. Recover the arm underwater without lifting it above the surface, and repeat the cycle.
4. Maintain a controlled, steady pace, focusing on smooth movements without stopping.

Progressions

1. Add Fins or Pull Buoy: For beginners, use fins or a pull buoy to help maintain body position and focus on arm mechanics.

2. Increased Stroke Rate: Once comfortable, gradually increase the stroke rate while maintaining proper form to improve arm strength and control.

3. Single Arm Doggy Paddle: Perform the drill using one arm at a time, isolating each side to focus on perfecting the catch and pull.

4. Distance Challenge: Extend the drill over longer distances to build endurance while maintaining a high elbow and efficient pull.