Whats the most important H20 related FC technique you can do this week to improve your catch?
Here is the 3rd progression of improving your catch based drill focus, it's interesting but tricky as it requires quite a lot of long axis rotation from your hips, all performed in slow motion to start with executing the catch with a high and early vertical forearm, plus a slower catch into a stronger push phase
Catch 3 side kick rotating into catch
This is a really interesting front crawl technique drill, I'll explain and demo on poolside aswell, but please try to watch this video today before swimming later as it will help you visually to understand
Learn how to perform the Catch while Rotating to a 'flat' position BEFORE allowing any Pull to take place.
This is an excellent front crawl drill as it enables you to focus on and improve your long axis rotation, entry and catch phase, and feel for the water, and learn when to apply power in the 2nd power phase of the stroke underwater.
How to do it:
Starting on your back, with your lead arm out stretched over your head, kicking with fins on and high body position in the water.
With your left arm overhead, rotate anti clockwise under your body on a long axis, using your core and hip muscles to drive it
Then slowly placing your hand into the water with a high elbow just by your head as you roll over and your face enters the water.
Perform a slower than normal catch with a high and early vertical forearm position and the elbow at 90 degrees, ie so that your forearm is vertical by the time its in line with your shoulder. Keep your hand and wrist firm with about a 15 degree angle.
As your hand passes your shoulder accelerate your hand and forearm to wards your hip and thigh
Continue rotating on a long axis to finish in a streamlined position on your side at 45 degrees, with your palm finishing at 90 degrees to your hip
Roll onto your back again reversing the motion
Wait for 6-10 kicks after each breath in your Side Kick position before rotating into the next Catch & Pull
Video of Haydn Woolley of Futuredreams in NZ, used with permission
What does a higher elbow do?
Uses your big lattisimus dorsi back muscles
Pulls more water through and behind you
Increases your distance per storke
Helps you catch the water better
Learn how to improve your catch and other areas of your front crawl with some front crawl 1-2-1 technique lessons at Guildford Lido
We have 2 coached group weekly sessions at Guildford Lido with a couple of spaces on each. PLease see below for info on each one
Improver Group: Thursdays 6.30pm to 7.30pm
Improver group pace 2:20 t0 3:00 pace - focusing on breathing kicking and body position, for swimmers where their form tends to break down more over 100 metres
Intermediate Group: Tuesdays 6.30pm to 7.30pm
If you can swim 6 x 100m front crawl at a pace of 1:30 - 2:15 consistently per 100 metres on 30 seconds rest, or a 400m time trial in 6-9 minutes pace per 100 metres, then this swim group is perfect for you!