Kenney wrote:
Only from a hip driven style swimmer. Must have a very efficient kick. I get what you are saying with bow but look to the Gary Hall Sr thread on when we are moving the fastest while swimming. Its not with our hand out in front. So consequently the longer its out there the more drag
I think we need to be careful defining terms here. A true "catch-up" free has a phase where there is no propulsion coming from the arms, i.e. an extended glide phase. a catch-up free is always bad, and isn't efficient, regardless of how strong your kick is. It isn't that there is more drag, its that there is no propulsion.
What you see some of the better world class swimmers doing is better described as a front-quadrant free. There is no, or at least an extremely minimal, glide phase.
Front -quadrant is fine if you have a couple of things in your stroke. you need an efficient kick, and most importantly you need to be able to generate propulsion early in the stroke. Most of us don't have the flexibility to pull that off.
Swimming Workout of the Day: Favourite Swim Sets: 2020 National Masters Champion - M50-54 - 50m Butterfly