Refine Your Freestyle Flip Turn

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Save precious seconds during a freestyle race by executing flawless flip turns off the wall. Here's a quick step-by-step breakdown.

Stay Fast It's really important to maintain your speed coming into the wall. To do so, don't breathe when nearing the wall—instead, hold your breath and just swim from the flags to the wall and back.

Don't Raise Your Head Keep your head down and in line with your body. Look up only with your eyes. Start your turn when you spot the bottom of the "T" on the wall.

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Save precious seconds during a freestyle race by executing flawless flip turns off the wall. Here's a quick step-by-step breakdown.

Stay Fast It's really important to maintain your speed coming into the wall. To do so, don't breathe when nearing the wall—instead, hold your breath and just swim from the flags to the wall and back.

Don't Raise Your Head Keep your head down and in line with your body. Look up only with your eyes. Start your turn when you spot the bottom of the "T" on the wall.

Tuck and Roll Once you complete your last stroke, both arms should be down at your sides, and your body should be in a straight line. Duck your head first, allowing your body to follow. Sweep your hands up toward your face while compressing your body into a tight ball. Tuck your knees up to your chest and spin your feet over your body and onto the wall.

Finish Strong When your feet are in line with your body, push off into a streamline while looking up at the ceiling or sky. Begin turning onto your stomach while simultaneously kicking with either three strong dolphin kicks or a six-beat freestyle kick. Kick hard and resist taking a breath until you are about three strokes out of your breakout.


Photo Credit: Getty Images // Thinkstock

Topics: SWIMMING | CHEST | STOMACH | KICKS