Captains are there for guidance, teammates are there for motivation and friends and family provide just about all the support an athlete could need.

So, when freshman swimmer Sally Anderson needs help with her freestyle technique, encouragement for an upcoming race, or advice about school, she only needs to turn to one person.

Her sister, senior tri-captain Katie Anderson, is able to take on each of these roles.

"It helped me to have someone who already knew so much about me around all the time," Sally said. "I could just call her and ask her ask her any general freshman questions I had, and I didn't have to be uncomfortable because she's my sister."

In fact, the Anderson sisters have a connection that's deeply rooted in the ups and downs of competitive swimming. As children, the duo competed for the Scarlet Athletic Club, based out of Rutgers University, and they later shared a year on the Franklin High School team in Somerset, New Jersey.

These common experiences eventually led to a comfort level, one that includes the current two-way network of advice that has helped both swimmers improve and grow.

"We've been dealing with each other this way our entire lives," Katie said. "She'll tell me what she thinks as quick as I'll tell her."

Along with the constant input, the addition of Sally to the roster has also played a part in opening up some more options for Katie.

"I think my coming in really helped free her up to do some of the other events the team needed her to do," Sally said. "I can do the longer events, so that helps."

Still, the Andersons have found themselves competing alongside each other in almost every dual meet this season. It's nothing new for these swimmers, who specialize in the distance freestyle events, and they actually feel that it pushes their performances to new levels.

"It's not really weird because we've been doing it for so long, but it is weird because there's a whole different mental aspect," Sally said. "I'm always scared to swim against her. Just swimming against her makes me nervous because I know how tough she is."

Despite the advantages of competing together, it wasn't necessarily a given that Sally would follow in her sister's footsteps. Actually, Sally's college decision provides the perfect example of how the job of an upperclassman as a captain can often complicate the relationship between family members who are, before anything else, teammates.

"It's hard for me sometimes as a sister and a friend and a captain to figure out my role to her and her role to me," said Katie.

For instance, Katie was tested as Sally explored her college options last year. Katie found herself distinguishing between her role as a captain, which includes bringing the best recruits to Penn State, and her responsibility as a sister, which involved encouraging Sally to make the choice that was best for her.

"I wanted it to be her decision," Katie said. "I always told her I missed her and how great it would be to train with each other and compete with each other, but I didn't want her to make the decision because of me."

However, despite keeping an open mind, the sisterly bond was a little too strong for Sally to ignore.

"I knew I wanted to be near my sister and always kind of felt, in the back of my mind, that I'd go here when she signed my freshman year in high school," Sally said. "I just knew I'd end up at the same school as her."

Sally's gut feeling was right, and Katie is thrilled her sister made the decision she did.

"As a sister I want to help," she said. "But I also want her to separate herself. I don't want her to be known just as my little sister, and I don't think she will be."

And, based on Sally's performance so far, Katie's prediction seems accurate. Sally has been a consistent scorer for the Nittany Lions, capturing victories in the 1000 and 1650 free in multiple dual meets this season.

"She had kind of a rough time in the beginning because I don't think most people around the country were expecting much," Katie said. "She has three more years ahead of her, and I think she's going to be awesome."

However, no matter where Sally's next three years take her, there will always be one thing missing. Although Katie isn't set to graduate until December, she is nearing the end of her final year of athletic eligibility. This means she will leave Sally to forge ahead with only the advice she has provided her, and she will ultimately return to occupying only the roles of friend and sister.

"I think it's going to be weird because, in my whole adjustment to the team and to school, having her here was part of it," Sally said. "It's going to be a whole different adjustment process for me."