FINIS Tip Of The Week: Mid-Pool Flips


Welcome to the “FINIS Tip of the Week.” Swimming World will be bringing you a topic that we’ll explore with drills and concepts for you to implement with your team on a regular basis. While certain weeks may be more appropriate for specific levels of swimming (club, high school, college, or masters), each tip is meant to be flexible for your needs and inclusive for all levels of swimming.

This week’s drill will help you work on building a faster flip turn. The drill is a mid-pool somersault where you transition as seamlessly as possible to swimming after you complete the flip.

When doing your mid-pool turn, you want to focus on getting in as tight a ball as possible to carry as much speed as you can through the somersault. Getting all the way around in a somersault without a wall requires a little more effort and concentration to execute, but it will make your turns that much faster when you are doing your turn against a wall. Focus on creating as little resistance as possible when coming out of the turn by using your core and legs to get back into a proper body line before returning to swimming.

Heading into the flip, build your last few strokes to pick up to speed and use your whole body to initiate the flip. Specifically, think about initiating the press into the somersault with your chest on your final stroke to minimize any time on your stomach and carry more speed. When you go back to doing a flipturn on the wall, you should notice a difference in how quickly you are able to get around on the wall.

All swimming and dryland training and instruction should be performed under the supervision of a qualified coach or instructor, and in circumstances that ensure the safety of participants.

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1 comment

  1. avatar

    We do these all the time as part of what we call “7-turn 100s”.

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