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11/17/03 Maintaining Proper Body Position During Freestyle Flip Turns:

In this Tip on Technique, we will discuss the major factors leading to proper body position on freestyle flip turns. The turn is demonstrated by world record-holder Lindsay Benko.

Without breathing on the final stroke, make final adjustments eying the target on the wall while kicking vigorously.
On the final arm stroke, let your eyes follow your hand as it pulls past your head. This will sustain your momentum into the turn. You will slow down considerably if you pull your arm down to your side without tucking your chin. You can see that Lindsay’s right hand is stopped at her side; it will stay there throughout the turn.
As your last pull passes by your chest, you can take a quick dolphin kick in order to quickly snap your heels, ankles and calves over the water with the water line level with the knee caps. The “snap” of the heels is timed to coincide when both arms are at your sides. The press of both arms downward toward the face initiates the “Snap”.
Once you have flipped the legs over. Your arms, which are now overhead, should still be at your sides, ready to streamline off the wall. The balls of your feet should be on the wall, toes up.
As you push off the wall, tighten your streamline as you turn onto your side, positioning your body perpendicular to the bottom of the pool.