My guest today is Mark Evans, who is returning to the podcast after eight years. He is a former coach for the National USA Triathlon team and is widely recognized as one of the most knowledgeable and extensively researched individuals in this field. In today's episode, we will explore the catch and techniques for continuous improvement. (Listen to the PART 1). Link in bio.  03:54 Triathlon and Swimming Background 07:32 Triathletes in Motion 08:38 Turning Vision into Reality 12:48 High Elbow Catch Is Essential For Improved Swimming 16:18 Correcting Straight Arm Pull 19:08n Combining Good Technique With Volume And Consistency 20:42 Backstroke Is An Amazing Way To Learn Freestyle 21:14 Vertical Kicking Is An Amazing Tool For Swimmers 24:22 Magic Bullets Are In Fundamentals 27:25  Applying Less Force And Holding Less Water 29:15 Ladder Cue