🏊 Why Most Swimmers Lose 30% of Their Power Before the Pull Even Starts
The catch is the most undertaught phase of freestyle — and it's where races are won or lost.
If your elbow drops below your wrist during the first 12 inches of your pull, you're pushing water down instead of back. That's wasted energy on every single stroke.
The High-Elbow Catch Difference
A proper early vertical forearm (EVF) catch does three things:
Engages your lats immediately — the biggest muscle group available for propulsion
Maximizes surface area — forearm + hand pressing backward from the start
Reduces shoulder stress — proper mechanics distribute load away from the rotator cuff
Who This Is For
Competitive swimmers who've plateaued on times
Triathletes looking to exit the water with more energy
Masters swimmers who want to swim faster with less effort
Age-group swimmers building technique foundations
What We Built
CatchLab Swim is a 6-module progressive drill course that takes you from basic water-feel sculling drills all the way to race-pace catch execution. Every lesson is pool-ready with specific sets, rep schemes, and self-assessment tools.
Try it free for 1 day — start Module 1 and feel the difference in your very first session.
Your catch is either an asset or a liability. Make it an asset.