**Monday** <https://www.goswim.tv/lessons/1967-freestyle-catch-up-timing> :14 - Matt Target - out of front quadrant :21 - huge catch up :42 - both hands in front of shoulders at the same time :55 - great connection set up and body rotation helps pull the arm back 1:11 - Position 11 freestyle 1:26 - maintain extension during breathing 1:32 - arm is still set after the breath 1:45 - achieve the ABILITY to do this.

**Tuesday -** <https://www.goswim.tv/lessons/1924-freestyle-eval-timing-the-hands-and-hips> :24 - arm set - rotation just starting :39 - full extension :55 - timing of a connected body 2:06 - setting the connection just before rotation 2:17 - hand entry for a fully connected stroke 2:34 - Look at the shape of the catch 2:45 - the weight shift of the falling hand 3:06 - rotation into extension

**Wednesday -** <https://www.goswim.tv/lessons/3224-freestyle-catch-up-with-rotation-magnets> 1:12 - catch up with rotation 1:18 - hit and knock the hand out of the way 1:20 - stay on your side and rotate to the other side quickly 2:32 - Now the hands just miss 2:55 - elevate the eyes to look at the timing

**Thursday -** <https://www.goswim.tv/lessons/2083-freestyle-one-sided-position-11> :18 - start in position 11 :19 - pull with the left arm first, followed by the right, breathing to the right Return to position 11 :31 - position 11 to left arm pull right arm pull and breathe back to position 11 :41 - hold the left arm in extension during the breath :49 - switch sides :58 - gradually reduce the time in position 11 until the swimmer has a more natural timing 1:08 - relaxed breathing

**Friday -** <https://www.goswim.tv/lessons/581-slow-mo-freestyle-erik-vendt> :12 - very FQT :23 - Maintains his kick turn extension :24 - setting the hook just before rotation :27 - setting the hook just before rotation :55 - very small frontal profile :56 - setting the hook :57 - elbow close to surface 1:01 - left arm just a bit lower 1:05 - a bit more rotation to the breathing side 1:58 - FQT 2:03 - setting the hook

**Saturday -** <https://www.goswim.tv/lessons/2347-freestyle-straight-arm-extension> :05 - setting the hook :06 - shape the arm :15 - elevated hand on extension :21 - elevated hand in extension :28 - arm straight in extension :39 - arm appears to be higher, but it’s straight :44 - watch the forearm fall but the upper arm remain :45 - shape the arm - hold the shape :54 - lower the arm in extension 1:03 - keep the arm straight during the breath 1:15 - rigid arm - relaxed hand - feel the water

**Sunday -** <https://www.goswim.tv/lessons/353-connect-the-catch-to-the-core> :18 - set the hook :29 - set the hook before the entry of the other hand :34 - how close to position 11 is this? :36 - close to position 11 :48 - setting the catch to take advantage of the rotation :55 - swim with your entire body 1:45 - arms parallel to the surface 2:46 - incorrect demo 3:01 - setting the catch 4:24 - early exit 4:41 - pinky slice 4:47 - underwater recovery 4:53 - watch the catch 5:35 - Single arm free 5:42 - set the hook

**Bonus** <https://www.goswim.tv/lessons/3219-freestyle-catch-pause> 1:47 - catch pause


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Mar 8, 2022 - Position 11 Full Body Freestyle