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Great sprinters place great emphasis on the minor details. 4x Olympic Silver Medalist, Kara Lynn Joyce, does a great job explaining and demonstrating the little details that make the difference in a race. Here you will see an excellent example of how to develop a great catch along with the insight to improve your freestyle.
Watch and learn more from this Championship Productions’ DVD “Sprint Freestyle with Kara Lynn Joyce and Jimmy Feigen.” Take a look at additional Swimming videos on Freestyle!
Coley Stickels, a 14x NCAA All-American, trains the swimmer to quickly pivot from the roll and breath to a flat position to initiate the high elbow catch and deliver a powerful pull stroke. The drill begins with a push from the wall with the pulling arm in front and the body on its side for 8 flutter kicks.
As the hand moves into the high elbow position for the catch, the body rolls to a flat position in the water, thrusting the hip and shoulders down while keeping the elbow close to the surface with the recovery arm trailing behind the body. Repeat, keeping the pulling arm under water while recovering to the forward position.