Bonus 3: Flip Turn

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Notes

[text_block style=”style_1.png” align=”left” font_size=”17″ width=”940″]The flip turn is an excellent way of reducing time between laps if endurance or time restraints are a motivating factor

Start by practicing standing somersaults in the water. Imagine doing the recovery stance while pulling downwards with your arms. Bow your head down and make sure you blow all your air out consistently during the flip unless you want water up your nose. Repeat this move a few times until you are ready to move on

Next practice placing your feet flat onto the wall by using the somersault. The positioning of your feet on the wall will determine the direction of your glide after. Make sure your feet are planted comfortably on the wall before extending. The optimum angle is your body being perpendicular to the wall before pushing off which will take some calibration

As you push off the wall twist your body by using the flip glide and finish on your front. Getting the perfect flip turn takes some practice and calibration. It is a blind move because you can’t see where you’re body is as you perform the somersault so you have to trust your instincts and get a feel for the timing and movement

Practice by starting further and further away from the wall: 1m, 5m and then perform a regular lap incorporating the flip turn. I recommend incorporating the flip turn now and then during lap swimming and then resting on the wall whenever you need to take a break

 

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