In Stroke Lab we only get one week on the catch, yet it’s where the biggest gains are left and the hardest part to fix on your own. Catch Lab is four 60-minute sessions focused on nothing else. We set the catch shape, push the water back instead of down, connect it to your rotation and breathing, then make it hold when you’re working hard. I film you underwater, front-on and side-on, every session, because the catch is too fast and too deep to judge from the deck. You’ll see it change week by week, with voiceover feedback and homework sets between sessions. Best after Stroke Lab, or once your body position and breathing are sorted.

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27 Nov – 20 Dec 2026 · Clarence Aquatic Centre · 60 min
Fridays 7am or 8am: 27 Nov, 4, 11, 18 Dec
Weekends 1pm or 2pm: Sun 29 Nov, Sat 5 Dec, Sun 13 Dec, Sun 20 Dec
Maximum four swimmers per session. $95 per week for the four weeks, pool entry included. YMCA members $85/week, use code YMCAPLAN at checkout.
Next Catch Lab: May 2027, Fridays and Sundays.