Day 1 – March 1st: Freestyle Technique Mastery 🔥

Break it Down. Build it Up. Swim Faster.

At Catching Water, we believe in teaching freestyle step by step, breaking the stroke into smaller, easier-to-master pieces before putting it all together. Our goal isn’t just to make you faster—it’s to make you a smarter, more efficient swimmer.

📍 Clinic Focus: Mastering Freestyle Technique

Before we work on racing strategies, we need to perfect the foundation of the stroke. Today, we’ll focus on:
✅ Kick Mechanics – The motor of your freestyle stroke.
✅ Rotation & Body Line – The key to reducing drag and maintaining balance.
✅ Pull Efficiency – The powerhouse of your stroke.
✅ Full Stroke Integration – Bringing it all together for effortless speed.

🔹 Session Breakdown 🔹

1️⃣ Kick Mechanics – The Engine of Freestyle 🚀

Your kick is what drives your freestyle, but it can also slow you down if done incorrectly. Today, we’ll focus on:
✔️ Ankle Flexibility & Positioning – Why loose, flexible ankles create a faster kick.
✔️ Small & Fast vs. Big & Powerful – Finding the right kick style for your race.
✔️ Kicking from the Hips – Avoiding knee-driven kicks that waste energy.

🔹 Drills:
💥 Vertical Kicking: Teaches balance, endurance, and proper kick technique.
💥 Kick with a Board (Head Down & Up): Isolating the kick while reinforcing body alignment.
💥 No Board Kicking: Simulating a race kick without external support.

2️⃣ Rotation & Body Line – The Art of Staying Hydrodynamic 🌊

Swimming is all about reducing drag and making your stroke as smooth as possible. The more efficient your body position, the easier it is to swim fast.
✔️ Why a Straight Body Line Reduces Drag – Keeping your head, hips, and feet aligned.
✔️ The Power of Rotation – Using your core to rotate, not just your arms.
✔️ Head Positioning – Where your eyes should look and how it affects your speed.

🔹 Drills:
💥 Side-Kick Drill: Teaches proper rotation and balance.
💥 Body Line Test: Floating exercises to find your best freestyle position.
💥 3 Strokes & Glide Drill: Helping swimmers hold an efficient position in the water.

3️⃣ Pull Efficiency – Maximizing Your Power 💪

Your arms do most of the work in freestyle, but most swimmers aren’t using them efficiently. We’ll teach you how to grab the most water and turn your pull into effortless speed.
✔️ Early Vertical Forearm (EVF): The key to a strong, effective catch.
✔️ Pulling with Purpose: Using your forearm & hand together for maximum propulsion.
✔️ High Elbow vs. Straight Arm: Which pull style works best for YOU.

🔹 Drills:
💥 Sculling Drill: Teaching swimmers how to feel the water and catch more effectively.
💥 Dog Paddle Freestyle: Reinforces high elbow positioning and forward propulsion.
💥 Single Arm Freestyle: Isolating each arm to ensure an efficient stroke.

4️⃣ Bringing It All Together – Full Stroke Swimming 🔥

Now that we’ve worked on the kick, rotation, and pull, it’s time to swim freestyle with efficiency and power.
✔️ Finding the Rhythm Between Kick & Pull – Timing it perfectly for smoother swimming.
✔️ Breathing Efficiency – Learning how to breathe without breaking your stroke.
✔️ Long & Smooth vs. Fast & Aggressive – Understanding how to swim freestyle differently depending on the race.

🔹 Drills & Application:
💥 Slow & Perfect Freestyle: Swimmers will swim at 70% speed, focusing on precision over power.
💥 High-Elbow Catch Test: We’ll watch swimmers underwater to assess their pull technique.
💥 Freestyle with Paddles & Band: Reinforcing the full stroke with added resistance.

🏆 Why This Matters for You 🏆

Today, we’re not just swimming freestyle—we’re building the foundation of a faster stroke. By breaking it down into smaller pieces, you’ll be able to focus on what really makes you a better swimmer.

🔹 Takeaways from Day 1:
✅ A stronger, more efficient freestyle kick.
✅ A better body position & rotation to reduce drag.
✅ A powerful and smooth freestyle pull.
✅ A clear understanding of how all the parts work together.

🎁 BONUS: You’ll receive a blueprint of key freestyle technique tips to review at home!

🚀 Ready for Day 2?

Now that we’ve built the perfect stroke, it’s time to learn how to race it. Tomorrow, we’ll cover:
🏁 Starts & Breakouts – Exploding off the blocks with power.
🏁 Turns & Underwater Work – Carrying speed through every wall.
🏁 Pacing & Strategy – Finding your best racing speed for the 50, 100, and 200 freestyle.
🏁 Mental Focus & Race Execution – Building confidence for your next competition.

🚨 Don’t miss it! Day 2 is where we turn technique into speed and results!

📢 Spots Are Filling Fast – Secure Yours Today!

💰 $125 per session | 11:00 AM – 1:00 PM
📍 Location: St. John Bosco High School, Bellflower, CA
🎁 Includes a Catching Water Swim Cap & Competition/Nutrition Blueprint

📩 Sign up now 👇🏻

Questions?

We’re here to help! Contact us at info@catchingwater.us or +15623492231 for more details.

See you in the water! 💦🏊‍♂️🔥