What it is
A progression from glides to short swims to independence, built on large arm motions, the feeling of being in Position 11, and the Catch-up Drill.
Essentials
- Large arm motions are the focus at every stage; avoid thinking about what the hand will do
- Position 11 is the home position; aim attention on the general movement: pushing water under body, exiting near the hips, reaching back for the shoulders or Position 11
- Catch-up Drill: one arm at a time with a pause between arms
- Face aimed down in the water
- Limit distance to avoid breathing; breathing adds a layer of complexity that disrupts learning arm strokes well
- Go slow
Progression
- Hands on shoulders: Large arm motions learned along with the feeling of being in Position 11 with total support.
- Hands in hands: With the face in the water and arms comfortably in Position 11, push the swimmer's hands one at a time. Large arm motions remain the focus.
- Catch-up Drill with float support: Moderate distances of independent arm strokes without breathing while using a float support like a kick board.
- Short and longer distances: Increase the distances without support. Emphasize Position 11 and allow a straight arm recovery.
- Refine arm recovery and add breathing: Once a comfortable Position 11 and Catch-up swim is established, add breaths and bent elbows.
What goes wrong
- Bending the body like a banana: The hips and head twist together along the spinal axis to breathe.
How you know it worked
A comfortable Position 11 and Catch-up swim is established; the swimmer can complete short and longer distances without support while maintaining Position 11.
How you teach it
Begin with Hands on shoulders so large arm motions are learned along with the feeling of being in Position 11 with total support. Move to Hands in hands: with the face in the water and arms comfortably in Position 11, push the swimmer's hands one at a time, keeping large arm motions the focus. Hold the swimmer's non-moving arm; wait with your hand for the swimmer to recover over the water and return to Position 11 before doing the next arm. Go slow.
Then use the Catch-up Drill with float support for moderate distances of independent arm strokes without breathing while using a float support like a kick board. Next, increase the distances without support, emphasizing Position 11 and allowing a straight arm recovery. Streamline first, then do a mix of short-distance and longer swims with aides like kick boards, fins, or barbells. Example sets: 3× SL + 3 Free (no breaths), return to wall; 5× SL + 5 Free arms + a front flip, return; 2× 25 Catch-up Drill with kick board, breathe in Position 11 with both hands on kick board.
Once a comfortable Position 11 and Catch-up swim is established, add breaths and bent elbows. Limit distances before introducing breathing—breathing adds a layer of complexity that disrupts learning arm strokes well. Slowly increase as quality improves.