The Best Catch

Course

The catch is where freestyle power begins. This course teaches you how to set it up right—building the mobility, strength, and technique needed to turn your arm into a true paddle for efficient, faster swimming.

Learn to Set The Best Catch

Why Setting A Better Catch Matters

And how we help you fix it.

Wasted Energy

If your catch sucks, you’re just burning energy and going nowhere. We’ll show you how to actually grab the water so each pull does what it’s supposed to—move your ass forward.

Shoulder Strain

Screwing up the catch is a fast track to jacked-up shoulders and annoying pain you don’t need. We’ll show you how to line things up, use your body right, and actually swim stronger without wrecking yourself.

Slipping Through the Water

A bad catch is like trying to grip water with a slotted spoon—you’re working, but nothing’s happening. This course shows you how to swap that spoon for a paddle, so you actually grab the water and move forward with purpose.

We Can Fix That.

In this course, you’ll learn:

Set the Catch with the Right Timing

Build a Real Paddle

Feel When It’s Working

Eliminate Dead Spots in Your Stroke

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What You'll Learn

🔹 Video Demonstrations – Step-by-step breakdowns of the catch and drills

🔹 Drills & Training Plans – Workouts designed to reinforce technique

🔹 Real-World Application – Learn how to translate pool skills to open water

🔹 Elite-Level Coaching – Insights from top triathlon swim coaches

1. Catch Myths vs. Reality

🚫 Myth: You Gotta Set the Catch as fast as possible

☑️ Reality: Slow it down! Rushing the catch is like trying to grip water with a slotted spoon instead of a paddle—you won’t get anywhere. Take your time to set it up right, and the rest of your stroke will thank you.

💡 Instead, we’ll teach you how good movement create a good paddle and a good paddles creates speed

2. Step by Step: Setting the Catch

📌 Pro tip: Speed comes after you’ve mastered the technique. Take your time to get the positioning right and you will go faster

✅ DO: Keep your hand within your nose and shoulder

❌ DON’T: Let your hand slide outside of your shoulder line

3. Mastering the Catch(Drills)

🔹 Practing on Land

🔹 Triangle Drill (Catch and Power Phase)

🔹 Banded Catch Drill

🔹 Bonus Drill Just Added - Trace Your Centerline

4. Putting It All Together (Workouts)

📌 Step-by-step guided workouts to reinforce your new catching skills.

Don't worry, we can help!

STILL NOT SURE?

FAQs

I’ve been swimming for a while, do I really need a course on just the catch?

Yes! The catch is where speed happens. Most triathletes plateau not from lack of effort, but from inefficiency in the first part of their stroke. This course breaks down exactly how to connect your catch to core strength and propulsion—without overthinking or overdrilling. It's not just technique, it's a performance unlock.

What makes this different from YouTube videos or free drills online?

The Catch Course isn’t random drills stitched together, it’s a system. Every lesson builds on the last, with real-world application, clear visuals, and cues that actually work. Plus, this isn’t general advice, it’s created specifically for endurance athletes who need to swim smarter, not harder.

Do I need to be a certain level to take this course?

If you can swim freestyle, you can take this course. Whether you're prepping for your first triathlon or shaving minutes off your 70.3 swim, this course adapts to your level and helps you fix the hidden technique leaks slowing you down. No jargon, no fluff. Just what works.

How long will it take to see results?

Many athletes feel a difference after just one focused pool session using the course drills. Real gains in speed and endurance often come within a few weeks, especially when you’ve been swimming for years without optimizing your catch. This isn’t magic—it’s mechanics that work when you work them.

Is there a money-back guarantee?

Yes! If you don’t see measurable progress in 30 days, we’ll refund you—no questions asked.

MEET Your Coach

Hey, I'm Dominic!

I coach triathletes and swimmers to move better—not just swim faster.

Over the last 22 years, I’ve worked with more than 7,000 athletes—from first-timers to Kona qualifiers—through SwimBox and TriSwimCoach. My focus isn’t on grinding out yards. It’s on rewiring how you move, breathe, and think in the water. If you’ve ever felt like you’re muscling your way through a swim, I’ll help you unlock speed and ease by building awareness first—then performance. Because true efficiency doesn’t come from trying harder. It comes from moving smarter.

Join My Program Today

TESTIMONIALS

Athletes Who Transformed Their Swim

🏆 Trusted by thousands of triathletes worldwide.

"The best thing going for aspiring Triathletes"

"Dominic takes you from the technique phase, with masterful methods, into the Training phase, extremely in depth, and out into the Open Water , where it all goes down in a Triathlon."

Coach Jeff Stuart ,

Manchester , Ct

"I've always been middle of the pack… I was shocked myself!"

“I’ve been using your swim tips and techniques and I actually was first out of the water in the Long Beach Triathlon of women in my age division… this is an all time first for that!"