# #411 : The 5 Core Principle Of Fast Freestyle (#4 - Develop An Effective Catch And Pull) with Brenton Ford

Page: https://stenobird.com/podcast/the-effortless-swimming-podcast-535850/411-the-5-core-principle-of-fast-freestyle-4-develop-an-effective-catch-and-pull-with-brenton-ford
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Podcast: [The Effortless Swimming Podcast](https://stenobird.com/podcast/the-effortless-swimming-podcast-535850)
Published: 2026-01-05T03:55:11+00:00
Episode link: https://effortlessswimming.libsyn.com/411-the-5-core-principle-of-fast-freestyle-4-develop-an-effective-catch-and-pull-with-brenton-ford
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Duration seconds: 1263

## Resource

01:40 No Need To Overpower The Catch 03:07 Teaching The Four Key Positions 04:00 Start Of The Catch 06:00 High Elbow Catch 07:35 Power Diamond Position 10:20 Exit Of The Stroke 11:36 YMCA Drill Progression 14:38 More Drills To Work On Your Catch 15:07 Setup Phase 16:35 Path Of The Hand 17:57 Hand Speed

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## Transcript

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