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Freestyle · 2 min read

How to practise the freestyle catch with Catch Scull

Follow DuoSwim’s Catch Scull drill with a pull buoy. Learn what to look for at the elbow and hand, and where to find the demonstration in the app.

Written by DuoSwim Team • Apr 8, 2026 • Updated

Quick answer

The catch is the start of your underwater pull. DuoSwim’s Catch Scull isolates that moment. Both hands stay in front while your forearms and hands move the water. Watch the height of your elbow relative to your hand.

How to do the Catch Scull

Place a pull buoy between your legs and lie face down. Reach both arms forward, then bend your elbows so that your hands sit below them. Angle your fingertips towards the pool floor.

Sweep your hands out and back in, keeping the movement in front of you. Let your forearms and wrists make the sweep. A full pull back towards your hips would take you past the part of the stroke this drill isolates.

Put this guidance into practice with structured swim training in the DuoSwim App.

What to watch in the demonstration

Pick one arm to follow. As the hand changes direction, is the elbow still closer to the surface than the hand? That difference in height is the cue to look for. The fingertips stay angled down as the hand sweeps.

In full freestyle, the catch leads into the pull. DuoSwim’s freestyle guide describes how the elbow stays high as you pull in line with your shoulder.

Find Catch Scull in DuoSwim

In the iPhone app with DuoSwim Pro, open Improve, choose Swim Technique Videos, then open Skills & Turns and select Catch Scull.

If you’re following Freestyle Foundations, you’ll see Catch Scull in the pre-set of workout 5 (Smooth To Strong) and the cool-down of workout 10 (EVF Boost). Look for the drill name in the workout details.

Continue improving

Continue with the right next read

Primary guide: Freestyle Technique Guide: Swim Faster With Less EffortSecondary guide: Stroke-Specific Swim Training GuideRelated article: Drills vs main set: the right balance for faster swimmingRelated article: How to fix freestyle breathing when you always feel rushed

Practical takeaway

Apply one change at a time, keep the workout conditions comparable, and review several sessions before changing direction.

DuoSwim Team

Build your freestyle technique with DuoSwim

Freestyle Foundations includes 12 technique-focused workouts. Preview the workout list and session distances below, or get DuoSwim to follow the plan on your phone.

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