Flip turn schooling - Advanced (Competitive Freestyle Flip Turn)
Here are a few special tips and tricks if you are already a flip turn professional :) and you have mastered both phase 1 and phase 2 of the flip turn school.
Let's focus on the glide into the turn first:
When you start your glide, you should be slowly submerging yourself underwater, so you do not start your flip turn with your head and back out of the water. This drill is called The Submarine. So, to practice this, swim freestyle to the wall as normal and a 1 meter or so before you are ready to flip start slowly submerging at a very wide angle, so your head and back are getting under the surface. Once you get right below the surface with your upper body, and then initiate your flip. If this drill is mastered perfectly, you will feel how your legs flip totally on their own at higher speed than normal.
Second tip would be the positioning of the feet on the wall:
Many swimmers think that they have to flip their feet as fast as possible in order for the turn to be fast. That is a big NO NO. The motion of the feet is smooth and there shall be no splash on the pool deck from your turn. So, it is very important that you keep your legs bent (not straight) and when your feet are reaching the wall, they are basically in right angle to your shins. So basically, your heels create a beautiful hole in the water for the rest of your feet to follow and no splash is created. I don't have a real practice trick for this, except maybe trying the flip on the wall, where there is a dry spot on the deck and try not to get the pool deck wet :)
Last tip would be the breakout:
When you push off the wall and are rotated back to your stomach, your streamline should be perfect as this is the time when you go the fastest in the pool. You still carry the momentum from the wall, so by minimizing drag, you will increase the distance you will travel at this pace. Important thing to remember is that if you are too deep or too shallow, you do not go the fastest as there is some turbulence from the bottom or from the top of the water. Every swimmer needs to find the best depth for their breakouts (I'd suggest starting at about 80 cm). Ok, now the trick comes into play once you start feeling yourself slowing down a little. Only thing you need to do is to add a little dolphin kick (or more) right before you surface. In reality, you should start your dolphin kick right after you push off the wall, but this is a bit tougher exercise. This will give you the final burst of energy and will make your breakout a success. The breakout itself is for another post, however, keep in mind - head is down, no breath on the first pull and no jumping out of the water - keep it right at the surface.
Let's focus on the glide into the turn first:
When you start your glide, you should be slowly submerging yourself underwater, so you do not start your flip turn with your head and back out of the water. This drill is called The Submarine. So, to practice this, swim freestyle to the wall as normal and a 1 meter or so before you are ready to flip start slowly submerging at a very wide angle, so your head and back are getting under the surface. Once you get right below the surface with your upper body, and then initiate your flip. If this drill is mastered perfectly, you will feel how your legs flip totally on their own at higher speed than normal.
Second tip would be the positioning of the feet on the wall:
Many swimmers think that they have to flip their feet as fast as possible in order for the turn to be fast. That is a big NO NO. The motion of the feet is smooth and there shall be no splash on the pool deck from your turn. So, it is very important that you keep your legs bent (not straight) and when your feet are reaching the wall, they are basically in right angle to your shins. So basically, your heels create a beautiful hole in the water for the rest of your feet to follow and no splash is created. I don't have a real practice trick for this, except maybe trying the flip on the wall, where there is a dry spot on the deck and try not to get the pool deck wet :)
Last tip would be the breakout:
When you push off the wall and are rotated back to your stomach, your streamline should be perfect as this is the time when you go the fastest in the pool. You still carry the momentum from the wall, so by minimizing drag, you will increase the distance you will travel at this pace. Important thing to remember is that if you are too deep or too shallow, you do not go the fastest as there is some turbulence from the bottom or from the top of the water. Every swimmer needs to find the best depth for their breakouts (I'd suggest starting at about 80 cm). Ok, now the trick comes into play once you start feeling yourself slowing down a little. Only thing you need to do is to add a little dolphin kick (or more) right before you surface. In reality, you should start your dolphin kick right after you push off the wall, but this is a bit tougher exercise. This will give you the final burst of energy and will make your breakout a success. The breakout itself is for another post, however, keep in mind - head is down, no breath on the first pull and no jumping out of the water - keep it right at the surface.
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