One of the most stunning things about Scott’s stroke is…his hands.  Even at race pace, when he’s taking more than 100 strokes per minute, Scott’s hands are soft and precise when they enter the water.  

This kind of precise, controlled hand entry is important, no matter what type of freestyle you swim.  But it’s especially important with a straight-arm recovery.  With this much momentum generated in the arm…

…it’s critical to control the entry, so that no air bubbles are carried into the catch, and so that the hand is in perfect position to begin the pull.  How does Scott develop this level of control?

By practicing at a relaxed pace, where he can focus entirely on the hands, the catch, and the pull. 

In this clip, let’s watch Scott’s fingers.  Notice how he separates them slightly to create a larger surface area, and how he points the fingertips down and inward just a bit for a clean entry.  

The hands are controlled yet relaxed.  Scott never lets his hand crash into the water.

From under water, notice how Scott’s hand goes immediately into the catch position.  It’s as if he’s found something solid to hold on to.  

This is one of the advantages of a straight-arm recovery.  The hand enters further in front of the body than it does with a bent-arm recovery, and it enters at a point where it can immediately catch water.  

Scott gets a precise, immediate catch…and then he never lets go.   Notice how his fingertips are always angled down.  They’re always in a catch position.  It’s as if he finds a ledge for his hand, then uses it to pull his body forward.

In this clip, let’s focus on Scott’s wrist and forearm.  If we freeze-frame it right here… you can see how he uses them to form a long straight lever – like a giant paddle -- from fingertips to elbow.   

The lever never bends…the wrist never collapses or wobbles.   The palm, wrist, and forearm create a big oar that Scott uses to pull himself forward.

By creating a long straight surface to hang on to the water, Scott is able to involve more of his body in the pull.  Notice how he anchors with the hand and forearm…then engages the muscles all along his side and his back, to help pull his body forward.

Because he never lets go of the catch, Scott is able to get great rotation, and exceptional hand acceleration through the pull.   

If we slow that down, we can see how Scott’s hands catch and hold…and then speed up through the pull.  They almost seem to snap out of the water at the finish.  

You can see this even better from above water.  Watch how the hand accelerates and then snaps out and forward into the next catch.   Watch how the momentum of the exiting hand is carried into the recovery.  The hand whips over the water and right into the next catch.  

Let’s watch all of this from way under water.  Look first for soft hands and no bubbles.  Look for the precise, immediate catch.  And look for no letting go of the catch.  From entry to exit, Scott holds on with his hand, wrist, and forearm.   

Let’s watch again in slow motion, this time focusing on the hand as it accelerates through the pull and then swings over the water and goes immediately into the next catch.

Here’s another shot from underneath.   Scott never lets go of the catch, and you can see how this gives him great hand speed, great rotation, and incredible power.   

No matter what type of recovery you use, the catch should be a key focus point.


Sign In to watch video

Never Let Go of the Catch