High Elbow Catch Swim Drills: 45-Minute Technique Pool Session

The high elbow catch is one of the most powerful techniques you can develop as a triathlete swimmer. By keeping the elbow high during the initial catch phase, you create a larger paddle surface with your hand, forearm, and upper arm — dramatically increasing propulsive force. This 45-minute session uses progressive drills to build the feel of a proper catch.

Session Overview

• Duration: 45 minutes
• Location: Pool
• Type: Technique
• Level: Intermediate
• Total volume: ~2,000m

Warm-Up (300m)

• 200m easy freestyle — focus on long, relaxed strokes
• 100m backstroke — opens shoulders and activates upper back

Drill Set 1: Fingertip Drag (400m)

8 x 50m with 15 seconds rest between each.

During recovery phase, lightly drag your fingertips along the water surface. This forces a high elbow position during arm recovery and trains muscle memory for the catch entry.

• Focus: elbow leads the recovery, not the hand
• Breathe every 3 strokes
• Effort: easy, technique focus only

Drill Set 2: Zipper Drill (400m)

8 x 50m with 15 seconds rest between each.

During recovery, drag your thumb up the side of your body from hip to armpit — like zipping a jacket. Emphasises keeping the elbow high and leading with it throughout recovery.

• Focus: thumb makes contact from hip to armpit on every stroke
• Count strokes per length — aim to reduce stroke count versus your warm-up

Drill Set 3: Catch-Up Drill (400m)

8 x 50m with 15 seconds rest between each.

Swim freestyle but wait until your recovering hand touches the outstretched hand before beginning the pull. This slows the stroke and allows you to feel the correct catch position with fingers pointing down and elbow high before pulling through.

Main Set: Build Swims (500m)

5 x 100m with 20 seconds rest. Start each 100m easy, build to moderate pace over the final 25m, applying the high elbow catch you have been drilling.

• First 75m: technique focus, long stroke
• Final 25m: apply catch and accelerate slightly

Cool-Down (200m)

• 200m easy choice of stroke — relax and let the technique settle

Coaching Points

• At the catch, your fingers should point to the pool floor, wrist flat, elbow above the forearm
• Think about pressing the water backwards and down — not just pulling
• Film yourself underwater if possible — the catch phase is very difficult to feel without visual feedback
• Do not rush the catch — a patient high-elbow catch creates far more propulsion than a sloppy early pull