Flip Turns Focus
When swimming at the pool, do proper flip turns at the walls.
Deck: Watch video clips, practice posture & streamline.
On the Mat:
Learn the body position when coming off the wall.
Set 1 - Warm-up;
400 yards (or 8 minutes)
1 X 400 Freestyle Swim on 8:00 - Training Cat: EN1
Relaxed swimming, focus on posture, build to EN1
Set 2 - Wall start to streamline
practice: 5-10 minutes
- Feet on wall, hold wall with one hand
(other arm back)
- Release hand, drop into the water, snap core
and arms to streamline, push off on side
- Hold streamline, check
posture, breakout stroke(s)
Set 3 - Stroke Drill; Dist = 400 yards
X 25 Freestyle Swim on :30 - Training Cat: EN2
Streamline from the wall, swim
to mid-pool, perform a somersault, and swim to far wall.
Set 4 - Practice
dropping into streamline on back at the wall: 5-10 minutes
on wall, hold wall with both hands
- Release hands and scull to
maintain balance, while
- Dropping into a streamline position
on your back.
- Push off evenly, hold streamline, check posture,
perform one breakout stroke
Set 5 - Conditioning; Dist = 400 yards
X 50 Freestyle Swim on 1:00 - Training Cat: EN1
Start at mid-pool and perform
two flip turns
Set 6 - Cool Down; Dist = 400 yards
1 X 400 Freestyle
Swim on 8:00 - Training Cat: REC
Relaxed swimming - focus on walls and posture
Return to Workout Directory.