The third component of the arm movement for the freestyle stroke is the power phase. With the power phase, once your forearm is perpendicular to the bottom, you try and move this forearm in a straight line from in front of your shoulder to your hip, all the while keeping your forearm perpendicular to the bottom. The power should be generated from your back, as you simultaneously roll your upper body from one side to your other.

 

It can be useful to practice your catch and power phase together in a “racing dog paddle” drill: this is a dog paddle with the head out of the water facing forward and all arm actions are performed underwater. Reach as far forward as possible, using a body roll to help you extend your reach. Turn your palm to point out to the side and pull the water all the way past your hips. Alternate arms as you reach and pull.

Check out Freestyle Catch Swim Tip

By Jason Britton and Victoria Mitchell

Jason is a full-time Lifeguard/Instructor here at MacEwan University Sport and Wellness. He has over 19 years of aquatic and coaching experience and is one of the main organizers of  SwimRun Edmonton. Victoria is a Lifesaving Society Swim Trainer and Red Cross Water Safety Instructor Trainer.  She is also MacEwan University’s full-time Aquatic Programmer.