The two key elements of swimming are decreasing drag and increasing propulsion in the water. Once you have worked on the specific techniques to reduce your drag, it’s time to tackle propulsion. This starts with the Catch. Also known as a ‘high elbow’. The catch starts after the hand entry. It makes sure your hand and forearm are in the right position to pull through. This is the most complicated and technical part of the freestyle stroke and is important to maximise your arm propulsion.