I liked the video and think that the key concepts make for an easy transition to open water swimming where you can just rotate a touch less and turnover a little faster...my key take away if I am looking at this is the timing of the shoulder rotation...

I see a lot of people fall behind at least on one side of there stoke (ususally the side they don't breath to as well)...The shoulder isn't getting up and foward far enough in the recovery before they start there catch/pull with the lead arm...

It is pretty tough to catch and get into a high elbow pull if you recovery arm shoulder is back behind the stroke...leaves you 2 options...push down or or pull into a negative/stretched shoulder angle....neither of which are good...

as stated above though I am not a big fan of the cupped catch...I try to focus on feeling water and using the timing and rhythm of my stroke to catch the water and move into a high elbow pull....


I feel like I natually rotate a little less and ride that front/lead arm less with the shoulder down (lead arm out) when I pick up the tempo and turnover a little...

I can naturally just let my shoulders move toghether instead of hanging onto that catch-up feel...