REI has an excellent video on the forward stroke. Instead of catch , he uses thw word spear. Spear the water by your left toe and rotate around until your right hand goes way beyond the center line. And then spear the water by your right toe and again the top hand goes way over the center line. This is excellent teaching for me. Pretend there is a rod sticking out your hip and the blade pops out by the hip. Very professioinal for $30. at REI. It also improves control.
And now the last resort rescue. My 18 inch wide thunderbolt does not really have room for paddle float, pump etc. But I was wearing pfd when I tipped. I did add a rear bulkhead of white ethafoam with drain plug. Leave the boat upside down and push down on rudder to empty out water. Then bear hug the stern to turn it right side up. Then I laid on the back deck to paddle to shore because I could not get back in. Just signed up for a 3 day 90 mile race from Old Forge,ny to saranac. Please wish me luck!