The Freestyle High-Elbow Swimming 'Catch' - Triathlon Swimming Technique | ZEN8 - Swim Trainer

Instantly Improve Freestyle Catch - Triathlon Swimming Technique

Catch more water with every stroke.

The freestyle catch phase of the pull can be one of the hardest aspects to learn, especially when you're in the water and can't visually see your movements.

On the ZEN8 Swim Trainer, you can work on your catch without any distractions, in the comfort of your own home or poolside.

This is by far the easiest way to improve your catch and muscle memory, and it transfers into the water immediately.

Results have been seen after only 5 minutes on the ZEN8 and customers report swimming faster with less effort, as they catch more water with every stroke.


Get ahead of the pack. Catch more water with every stroke

The Freestyle Catch

'The catch' refers to the very first part of the stroke where you try to catch as much water as possible in every stroke. The more water that can be pushed through from a powerful and skilled catch, the more you are going to propel yourself forward. If you can perfect this technique, you will be able to swim much more efficiently and get as much power out of every stroke as possible.

Practising the Freestyle Catch

 Step 1

The first step of working the technique on the trainer is to start off with the arms in a nice, neutral position.

triathlete dryland swim training on zen8 swim trainer

Step 2

Next, you are going to bend the elbow and, as you are doing this, keep the forearms and the hands nice and straight together.

patrik nilsson bmc pro triathlon team swim training


Step 3

Then, whilst keeping the elbow nice and high, the forearm and the hand are going to push through. This creates a big surface area along the forearm which you can then push the water through, and propel yourself forward faster.

swim training triathlete

Step 4

Repeat these steps as a drill where you keep a nice high elbow and alternate between each side. The beauty of this is that you can watch your arms, see what they are doing and keep repeating until the technique is flawless.

Step 5

Take what you have learned, and transfer it into the water.


patrik nilsson swimming in pool

Using a Swim Trainer

One of the best ways to practise the catch is to use a swim trainer such as the ZEN8 swim trainer. This will allow you to take your time and perfect your strokes before getting into the water. You will notice a big difference almost immediately if you get it right.

New to ZEN8? You know you can TRY our Swim Trainer for FREE, for 30 Days.

If you don't love it, send it back for a full refund.

Want to swim faster in weeks? Give it a try.


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