Swimming · Freestyle

Freestyle catch-up

One arm waits in front until the other catches up, building a long stroke and good timing.

S1
Start / 5
Time
10 min
Players
1–12
Age
U7+
Area
25 m pool

Setup

  1. Swimmers in lanes, 5 m apart on the push-off.

How it runs

  1. 6 × 50 m catch-up freestyle, 20 seconds rest.
  2. Count strokes per length and try to lower it.
  3. Finish with 2 × 25 m normal freestyle holding the long feel.

Coaching points

  • Lead arm stays extended until the other touches it.
  • Rotate the hips with each stroke.
  • Breathe to the side with one goggle in the water.

Common mistakes

  • Both arms pausing in front and the kick dying.
  • Lifting the head to breathe.

Say it: “Touch, then pull.”

Make it harder

  • Three-quarter catch-up.
  • Add a pull buoy.

Make it easier

  • Hold a board in the lead hand.
  • Fins on.

Reviewed by the Sportdify coaching team.