I’ve been focusing with my more advanced athletes, that can consistently set up a functional anchor (or catch), on connecting it to both their core rotation and their opposite arm, thus allowing for an efficient transfer of energy. Ya’ll…..it’s hard! So many swimmers want to rotate OUT of their catch and, therefore, they miss this critical connection point. We do extremely simple and repetitive drills to help them identify this initial connection point and then hammer that before expecting it to transfer seamlessly into their regular stroke cycle. An important key is that they rotate INTO their catch so that the opposing hip has an anchor to connect with. I’ve been working on this for awhile now but was re-energized by Russell Mark’s latest webinar (https://usaswimming.adobeconnect.com/_a792273714/p30iha8s3gd/?launcher=false&fcsContent=true&pbMode=normal) teaching the intricacies of the freestyle pull – check it out as well as looking at my above short video.