font size A A A

Turns - Mid-Pool Flips

Posted by Glenn Mills on Dec 04, 2012 07:11AM

If you want FAST turns and some interesting training, one good trick is to take the wall out of the equation.

Why do it:
Without the target of the wall, you can focus solely on getting your body into the tighest tuck possible, for the fastest flip.

How to do it:
1)
 Start by swimming freestyle, and simply doing a flip in the middle of the pool.  This is just to build an awareness of turning without the wall.
2)  Now, focus on staying in the tighest tuck possible, and with that tuck, allow your body to spin further than normal, all the way around.  The goal for the swimmers will be to do 3-4 of these turns in a 25 swim.  This will help you get focused on staying very tight as you have to spin further than typical.
3)  Next, repeat the previous 25, but this time take it all the way to the wall for a regular flip... at the same speed and intensity.

How to do it really well (the fine points):
To really learn great turns, you need some great momentum.  For this drill, use the wall.  Push off and sprint to a pre-determined spot.  When you get to that spot, flip quickly and get back to the wall.  The extra  speed can help simulate a more race pace situation.

If you REALLY want to feel some speed, do this same dril from the blocks.  You'll quickly see that even though this is a turn drill, getting your momentum started again takes some good leg effort.






Archived Comments

Responded Dec 05, 2012 12:11PM

Hey, We call these panic turns an i introduce these early to my squad members, as its
never too early to learn how to control that panic of turning in a race or in training. we do it off the blocks and for all strokes. We dive or push off, do a race start and 3 strokes(of the chosen style) then flip and and do a power finish on the wall. Great fun but an excellent way to teach control to new competitors.

Responded Dec 05, 2012 12:36PM

Nice and thanks Deb.

Responded Dec 05, 2012 01:12PM

Hi all,
nice drill, as always... just one question: do you suggest freestyle kick or breaststroke kick after the turn?

Responded Dec 05, 2012 01:16PM

Flutter kick is preferred... but people look for the most leverage when trying to get going... so breaststroke kick generally appears in there.

Responded Dec 07, 2012 11:03PM

very nice drill. I just have a question: How Much Air should be kept in Lungs after flip turn? thanks,


The Pool

Subscribe RSS Feed


Underwater Tag Cloud

1650 Aaron Peirsol active drag active recoveryswimming Adam DeJong aerobic endurance age-group Amanda Beard anchoring android Android app ascending sendoff ascending sendoffs Ashley Delaney backstroke balance Barry Murphy beach reading bilateral breathing birthday swim blueseventy Bobby Savulich Body Shape bodyline brain training breakout breaststroke breath control breathing Brendan Hansen broken swims buoy butterfly Carlos Almeida catch challenge set coaches coaching combat side stroke competition crossover turn Cullen Jones Cullen JonesKarlyn Pipes-Neilsen cycle rate Dave Denniston descend set distance per cycle distance training dive dolphin dolphin kick Dominik Meichtry DragSox Drills dryland DVD efficiency eggbeater kick Endless Pools Eric Shanteau Eric Vendt etiquette EVF fatigue feel Finis finisFinis finish fins fist drill flip turn flip turns flutter kick Fran Crippen freestyle gallop stroke goals goswimtv.com hand entry hand exit head position heart rate hips hybrid IM inner strength iPhone app Jason Lezak Jeff Rouse Jessica Hardy Kaitlin Sandeno Kara Lynn Joyce Karlyn Pipes-Neilsen Kevin Clements kick kids Kim Vandenberg learn-to-swim Lia Neal long axis strokes loping Margaret Hoelzer Martyn Forde masters Matt Patton medball Michael Phelps middle distance Misty Hyman mobile video monofin negative split neural Olympics one-hour swim open turns open water Over training pace pace clock paddles paralympics parents passive drag propulsion pull pulling pulse rates pushoffs pyramid questiontaper race specific training Rachel Stratton-Mills racing recovery relay starts resisted swimming rhythm Ricky Berens Robert Margalis Roland Schoeman Roque Santos rotation Sara McLarty science Scott Tucker sculling SEALs shoulders sighting snorkel speed work sprint Staciana Stitts Starts stations Steve Haufler straight arm recovery streaming streamline stretch cord stretching stroke count stroke rate subscription support swim across america swim camps swim fun swim technique swim training swim video swimming Swimming Golf swimming music Swimsense swimsuit taper teaching Tempo Trainer tether timing training Triathlon tuck turn Turns underwater dolpin underwater pull Vasa water poloswimming water temp weights work to rest ratio Wu Peng

Who is GoSwim?

We are a group of swimmers who swim really fast, and like to help others learn how to reach their competitive potential in the area of professional swimming.

Want More GoSwim?

Subscribe to our RSS feed Subscribe to our RSS feed


 
built by devtwo