Swim Team Prep; I Can Flip Turn!

Freestyle Flip Turns!

When swimming freestyle, a FLIP TURN is used to reverse the direction in which the person is swimming. The technique’s development is credited, by the International Swimming Hall of Fame, to Al Vande Weghe at the AAU Nationals in 1934.  Flip turns are only permitted during front crawl and backstroke races. In butterfly and breaststroke races, regulations require swimmers to touch the end of the pool with both hands simultaneously before turning back for another length. Practicing the proper Freestyle Flip turn and incorporating it into each swim will greatly increase a swimmers endurance and speed.

Now that students have become familiar with the clock, incorporate its use into every workout!

Warmup

    • Beginner – 10 Seconds Rest
      • 3×50 Freestyle
      • 3×50 Flutter Kick

 

  • Intermediate – 5 Seconds Rest

 

      • 4×50 Freestyle
      • 4×50 Flutter Kick

 

  • Advanced – 5 Seconds rest. 

 

    • 6×50 Freestyle
  • 6×50 Flutter kick  

Main Set

    •  Beginner – 10 Seconds Rest
      • 4×25 Noodle Flipturns on Whistle
        • Swimming with the noodle do a flip(somersault) over the noodle when the whistle is blown
        • Focus on tucking knees into chest and tucking chin to chest as well
        • If they are looking up while flipping it will not work and they will get water up their nose
      • 4 x Texas 25s
        • Start in the middle of the pool
        • Swim freestyle towards the wall, flip turn, swim back to the middle
      • 4×50 Freestyle w/ Turns
        • Focus on getting arms out of the water and using rotary breathing during freestyle
        • Focus on tucking knees into chest and not lifting head out of the water before the flip
        • Make sure both feet are planted on the wall after flip before push off the wall

 

  • Intermediate – 5 Seconds Rest

 

      • 6×25 Noodle Flipturns on Whistle
        • Swimming with the noodle do a flip(somersault) over the noodle when the whistle is blown
        • Focus on tucking knees into chest and tucking chin to chest as well
        • If they are looking up while flipping it will not work and they will get water up their nose
      • 4 x Texas 25s
        • Start in the middle of the pool
        • Swim freestyle towards the wall, flip turn, swim back to the middle
      • 4x100Freestyle w/ Turns
        • Focus on getting arms out of the water and using rotary breathing during freestyle
        • Focus on tucking knees into chest and not lifting head out of the water before the flip
        • Make sure both feet are planted on the wall after flip before push off the wall

 

  • Advanced – 5 Seconds rest. 

 

    • 8×25 Noodle Flipturns on Whistle
      • Swimming with the noodle do a flip(somersault) over the noodle when the whistle is blown
      • Focus on tucking knees into chest and tucking chin to chest as well
      • If they are looking up while flipping it will not work and they will get water up their nose
    • 4 x Texas 25s
      • Start in the middle of the pool
      • Swim freestyle towards the wall, flip turn, swim back to the middle
    • 5×100 Freestyle w/Turns
      • Focus on getting arms out of the water and using rotary breathing during freestyle
      • Focus on tucking knees into chest and not lifting head out of the water before the flip
      • Make sure both feet are planted on the wall after flip before push off the wall

Cool Down

    • Beginner – 10 Seconds Rest
      • 4×25 Freestyle
      • 4×25 Breaststroke
      • 4×25 Backstroke

 

  • Intermediate – 5 Seconds Rest

 

      • 4×50 Freestyle
      • 4×50 Breaststroke
      • 4×50 Backstroke

 

  • Advanced – 5 Seconds rest. 

 

    • 5×50 Freestyle
    • 5×50 Breaststroke 
    • 5×50 Backstroke