Catch-catch-catch... seems as if all we talk about is a high-elbow catch. For good reason. Nothing will move you through the water more effectively than an early, high-elbow catch in freestyle.

When working with great swimmers, it's always interesting to see what specific things they do that we can all learn from. Working with Fran Crippen showed us a great breathing drill mixed into an old standard.

We had an opportunity to spend a bit more time with Fran Crippen. I couldn't resist posting this pic immediately.

Do you limp when you swim freestyle? Do you lean too much to one side or the other because you breathe to only one side? While these things are easy to correct for a short period of time, a permanent fix requires greater focus over a longer period of time. Here's a quick way to experience what a proper, balanced freestyle pull should feel like.

We know we should have done something extra special for the last Pic of 2009...

Nearing the end of the year, this is just a reminder to keep reaching!

Moving fast through the water requires a couple things: a great catch and a high-speed turnover. Sometimes, the harder you try, the less return you get on the water. By using tools, this becomes easier to feel.

execution
noun: the act of performing; of doing something successfully; using knowledge as distinguished from merely possessing it

Wanna swim fast? Wanna swim for a long time efficiently? Experiment with cutting out the dead spots; it may be for you.

Why are freestyle and backstroke pulls so different? Since working with Aaron Peirsol, we've learned to think about the backstroke pull as being similar to a freestyle pull on the back. Here's a quick way to put that into play.

When you swim, there are so many little fine points to monitor that it's simply too much for the mind to process. This is why sculling, practiced on a regular basis, can build awareness in your hands, teaching them how to find the best way to hold water, rather than having to think about it.

Whenever we have a chance to work with a great athlete, we always learn little tidbits that keep the sport fun. Jason Lezak shared with us a story of his training at Rose Bowl Aquatics in which they did 8 x 200 meters, with 8 "pullouts" at the end of each length.

You take a piece of foam, hold it between your thighs, and go swim. Could it get any simpler? Well, yes. Here are some pull-buoy dos and don'ts that will help you EXCEL on your next pull set. And for triathletes: Learn how to use your pull buoy to simulate wetsuit swimming in the pool.

When you're swimming freestyle, there are so many things to think about that it's hard to zero in on the kick. In fact, many swimmers don't even know how many kicks they take per stroke cycle, let alone know how many kicks are ideal, or where they should be placed. Here's a drill that builds your awareness for what's happening "back there" and how it affects your stroke.

Breaststroke set this week.