You’ll find several videos demonstrating how to you create a high elbow catch in our freestyle stroke (also known as Early Vertical Forearm). The challenge is to make this habitual, rather than thinking about it each time you drill. Using a tap at the start of the stroke reminds the swimmer to raise the elbow to start the catch.

Holding a stick (a dowel or PVC pipe) outward in one hand, start the catch pattern with the other hand. Let go of the stick. Raise the elbow an inch or so, then tap the stick with your fingers. Now complete the full stroke, keeping the elbow high, forming an ‘L’ shape with the pulling arm.

Then swim a few laps without the stick, focusing on that great high elbow catch.