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Your catch is sending you up, not forward ↓ ❌ Wrong: Pushing the water down • Hand pushes toward the bottom of the pool • Water is pressed down instead of back • The arm lifts the body instead of moving it forward What happens: • Your body pops upward • You lose forward momentum • Energy is wasted on vertical movement • The stroke feels harder but less effective This is why it feels like you’re putting in effort but not getting much speed. ✅ Correct: High elbow catch How it should work: • Start
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