Catch-Up Drill Basics for New Swimmers
A 1500 m beginner session that mixes catch-up drill lengths with normal freestyle to build a longer, calmer and more balanced stroke.
- Duration
- 40 minestimated
- Distance
- 1,500 m
- Effort
- 36
- Level
- Beginner
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 200 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 3.1 | Warm-upRecovery Kick with board, easy | 50 m | 55-70% CSS pace |
| 3.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalRecovery Catch-up drill | 25 m | 75-85% CSS pace |
| 4.2 | IntervalEndurance Freestyle, long front arm | 25 m | 85-92% CSS pace |
| 4.3 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 5.1 | IntervalRecovery Catch-up drill | 50 m | 75-85% CSS pace |
| 5.2 | IntervalEndurance Freestyle, keep the catch-up feeling | 50 m | 85-92% CSS pace |
| 5.3 | Rest | 30 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle, relaxed and long | 50 m | 85-92% CSS pace |
| 6.2 | Rest | 20 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
Catch-up is one of the first drills many coaches teach adult swimmers, because it slows the stroke down enough to think about it. One arm stays stretched out in front until the other hand arrives, and only then does the next pull begin. The waiting arm supports your head while you breathe and keeps the stroke long.
The session alternates short drill lengths with normal freestyle, so the feeling carries straight over into the full stroke. Swim everything at an easy, conversational effort and take extra rest at the wall whenever you need it. Clean, relaxed lengths matter more than the clock.
It suits swimmers who can swim 100 m freestyle without stopping. If 1500 m is too much for now, leave out the 4 x 100 block and go straight to the last 50s.
Tips
- Keep the waiting hand just below the surface and in line with your shoulder, not in the middle.
- Turn your head to breathe on the side of the arm that is pulling.
- If your legs sink while you wait, keep a small, steady kick going.
Good forPoolGeneral fitness
Season phaseBaseAny time