Open and Close the Door With One Arm Catch ups

Should really start putting more swimming related stuff on my blog, so why not start by posting about my favourite swimming drill.

Catch Ups:

What are the benefits? Increase swim stroke length, correct problem of entering water too early, can concentrate on pull phase of stroke, improves pull phase mechanics.

How is it done? Can be done with or without a pull buoy, I suggest a pull buoy for amateurs and first timers. Swim freestyle as normal, but during each stroke keep your lead arm outstretched in-front, tight against your head as your other arms takes the stroke. As you finish the stroke exit with your thumb brushing your thigh and don't let your hand touch the water until it has tapped the top of your lead hand. The whole point is to get your hand tapping on the back of the  lead hand. The tapping hand now become the lead arm and so on.

Additional points: 
Breath as normal during the stroke
arm bent at 90degrees as you pull through the water, allowing the forearm to catch the water.
try and hold both arms outstretched in-front together for a second after the tap.
concentrate on the mechanics of your pulling arm, having the other arm frozen in-front helps you.
8x 50m is my usual routine. feel free to mix it up, make sure you incorporate kick drills after if you are using the pull buoy often.

Variations: 
no lead arm single arm swimming, (one arm kept pressed against side)
single sided catchups, (eg. only using left arm or right arm)

Problems:
people tend to eliminate their shoulder roll when doing this drill too often, don;t forget to roll your shoulders (not head, head should be fixed at the neck)

This picture illustrates the drill well and also helps explain the correct shoulder movement: