Workout Wednesday – The Catch

The Swim Stroke itself is one continuous effort, but it can be broken down into quite a few segments. The most general segments are: Catch, Pull, Finish, Recovery. This week we will talk about the catch and include some drills and pieces of the workout that emphasize the catch.

When entering and catching the water try not to glide out on your arm, but instead extend arm out and then immediately begin your catch. I like to think of it like having my chest on a physioball and my arms straight in front of my but wrapping around the other side.


If you are still unsure on how to scull, check out this video from GoSwim.


Drill Keys:

Paddles only – this allows you to focus on high elbow vertical forearm when you start your catch

Pull – allows your hips to be high and you to focus on your catch

Head Up swimming – allows you to watch your entry and catch

Sculling: Straight arm –  Arms out straight and sculling back and forth no wider than shoulders

Sculling: Windshield Wiper – Forearms at 90 degrees from upper arms – forearms scull back and forth fingers pointed to bottom of pool almost like windshield wipers



300 swim
100 kick
200 as 50 scull straight arm/50 swim followed by 50 scull windshield wiper/50 swim

HR Set

6 x 50 descend 1-3, 4-6 on :10 seconds rest


Main Set

Two rounds of:

  • 100 with paddles only – focus on high elbow vertical forearm on each stroke on :10 seconds rest
  • 200 pull focus on consistent catch and turnover on :10 seconds rest
  • 2 x 50 as 25 head up/25 swim on :15 seconds rest
  • 3 x 100 perfect form with gentle build on :15 seconds rest
  • 100 scull
  • 4 x 25 alternate fast/easy on :15 seconds rest – think about the catch and turnover


Warm Down

100-200 Choice


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