{"id":294800,"date":"2018-02-08T09:42:48","date_gmt":"2018-02-08T16:42:48","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=294800"},"modified":"2018-02-12T12:06:05","modified_gmt":"2018-02-12T19:06:05","slug":"commit-swimming-a-focused-approach-makes-for-a-fast-flipturn","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/commit-swimming-a-focused-approach-makes-for-a-fast-flipturn\/","title":{"rendered":"Commit Swimming: A Focused Approach Makes for a Fast Flipturn"},"content":{"rendered":"
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\"\"<\/a><\/p>\n

This post is courtesy of\u00a0Commit Swimming<\/a>, the #1 workout journal for coaches and athletes, as well as\u00a0Abbie Fish of RITTER Sports Performance, a stroke mechanics guru who believes anyone with the heart to train can benefit from\u00a0technical advice!<\/strong><\/em><\/p>\n

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Welcome back to our\u00a0NEW<\/strong>\u00a0series on Freestyle Flipturns! In our new 3-part series, we will be breaking down the Freestyle Flipturn into 3 main segments: the approach, the flip, and the push-off. Each post will build on top of the last to help your swimmer\u2019s improve their Freestyle Flipturns!<\/p>\n

Let\u2019s get started\u2026<\/h2>\n

If you think about a 500-yard freestyle, a swimmer must complete\u00a019<\/strong>\u00a0turns. During those 19 turns, it takes an elite swimmer somewhere between 5-7 seconds to complete a turn (from flags to flag\u2014completing 10 yards total). Within those 5-7 seconds, only about ~1 second of it is devoted to the \u201cflip\u201d itself. That\u2019s why it\u2019s extremely important for swimmers to focus on their approach AND their push-offs from the wall\u2013to really maximize their velocity and minimize their time from their turns.<\/p>\n

To have a great approach a swimmer must do 3 things:<\/strong><\/h3>\n

1.) Anticipate the Wall<\/h3>\n

Just like in Backstroke, you should know your ideal (Freestyle) stroke count into the wall.\u00a0Keep in mind:\u00a0<\/strong>\u00a0This stroke count will change depending on your speed and race distance, so you should have a few different stroke counts.<\/p>\n

By knowing your stroke counts, it will help you setup for more consistent turns and you will be more actively focused and prepared for your upcoming transitions.<\/p>\n

The swimmer in the photo below is anticipating her turn, but she is unsure of her distance away from the wall causing her to look up before the turn! By knowing your stroke count, you avoid having to lift the head and see how far you are away from the wall!<\/p>\n

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With a consistent stroke count, it will take away the need for a swimmer to look \u201cup\u201d towards the cross.<\/figcaption><\/figure>\n

2.) Look for the \u201cT\u201d<\/h3>\n

There is one other marking on the pool floor that will help a swimmer anticipate their flipturn and that\u2019s the \u201cT\u201d at the bottom. As a swimmer is approaching the wall, it is advantageous for them to not only count their strokes, but look\u00a0for the \u201cT\u201d at the bottom of the pool.<\/p>\n

By looking for the \u201cT\u201d, it will keep the swimmer\u2019s head low, give them another way to anticipate the wall, minimize their drag, and maximize their speed before their flip.<\/p>\n

The swimmer in the photo below is looking straight up at the cross on the wall. This head positioning is causing her feet to sink, and her speed to significantly slow down.<\/p>\n

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By looking for the \u201cT\u201d, it keeps the swimmers eyes focusing at the bottom of the pool\u2013which minimizes frontal drag and maximizes speed.<\/figcaption><\/figure>\n

3.) Drop their Chin<\/h3>\n

As a swimmer finishes their last Freestyle recovery stroke, he or she should start tucking their chins and dropping the crown of their head towards the bottom. By dropping the chin, the swimmer will carrying their speed further into the wall by keeping the swimmer in a tighter ball.<\/p>\n

As you can see from the swimmer below, she has dropped her head under the water\u2013but there\u2019s a significant amount of space between her chin and chest. This space will cause her somersault to be slower than it needs to be.<\/p>\n

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By dropping your chin down, it will help tighten your somersault and carrying your speed further through the turn!<\/figcaption><\/figure>\n

If you are a coach\u2013be sure to watch for an extra head lift from your swimmer\u2019s right before their turns. If you notice even the slightest increase in visibility of their cap, there is a 99% chance the swimmer is looking up towards the wall.<\/p>\n

Stay tuned for next week, where we will discuss the somersault itself.<\/p>\n

-Abbie Fish<\/p>\n

Commit Swimming<\/a>\u00a0offers a 2-week free trial so you can see why all of the top coaches are using Commit to write, organize, and analyze workouts. But don\u2019t take our word for it, here are what coaches have said about Commit:<\/strong><\/em><\/p>\n<\/div>\n<\/div>\n<\/article>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

This post is courtesy of\u00a0Commit Swimming, the #1 workout journal for coaches and athletes, as well as\u00a0Abbie Fish of RITTER Sports Performance, a stroke mechanics guru who believes anyone with<\/p>\n","protected":false},"author":3915,"featured_media":240380,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[15],"tags":[62850],"class_list":["post-294800","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-industry","tag-commit-swimming-news"],"jetpack_publicize_connections":[],"yoast_head":"\r\nCommit Swimming: A Focused Approach Makes for a Fast Flipturn - 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