Finally I found a You Tube clip demonstrating this swimming drill done the way I like it to be done. Most people will perform this drill with the hand of the working arm touching the hand of the stationary arm before the switch occurs. This promotes over-reaching. The correct entry point for freestyle (and backstroke and butterfly) is 11 o’clock and 1 o’clock; or in line with your shoulders so this is the same line that you should use when performing the catchup drill.
To do this drill the working arm strokes and ‘catches up’ to the stationary arm, and then the stationary arm becomes the working arm. In other words you are swimming one arm at a time, alternating.
Why do this drill? By isolating each arm you can focus your attention on one arm at a time and make sure you perform really top notch technique on each and every pull. It is good for ensuring full extension at the front and good body roll.
Here is the link to the You Tube clip:
http://www.youtube.com/watch?v=JVceC6pUBzw
A big thanks to former New Zealand Olympic swimmer Dean Kent for taping this drill with wide arms rather than narrow arms like everyone else on You Tube. If you really want to focus even more on your technique (say you are learning a new aspect) you can perform a slight variation on this called the 6-kick catchup. Do this exactly the same but with 6 kicks in between each switch over (both arms are extended). This gives you a bit of time to gather your thoughts and really set yourself up for a great catch and pull through.
