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Workoutflip turns
Ability Level:Lap Swimmer
Type:General
Course:SC Meters
Duration:30 Minutes
Distance:1100
AuthorSwymaboi
Submitted By:Swyma
Club:
Club/Author Info: This drill is a little odd but i think it is help. My bread and butter is my flip turn.




Set Category Set Description Set Intervals
Warm-up anything simple because this workout is a skill and technique orientated
2 x 200 free
*make sure do flip turns for all lengths

30 sec rest
Pre-Set - Have the spread out throughout the lane.
- Have them stand side by side in pair like this

lane rope --> ====+=====+====
swimmer = x
===+=====+=====+=====
x x x x

x x x x
===+=====+=====+=====
- then tell them to do a flip turn at the same time and pretend to push off a wall as fast as they can.(there is no wall that they push off of.)
- after they flip they do 5 meters of fast underwater dolphin kick.
- if there is room, repeat. If not then move back as then repeat.
- you are the one that tells them to go each time.

*PURPOSE* by haveing them flipping w/o a wall will work on 2 things:
1) if they miss the wall then they will recover and keep on going without thinking. it's like programming it into there brains.

2)a faster flip turn. some swimmers, after their legs go over, they hesitate and look for the wall then push off. This drill is suppose to encourage them to flip, legs come over, and push.
No pause in the process.

this should take about 5-8 minutes
but no more than 10.
Pre-Set 8 x 50 free
-start in the middle of the pool.
-they swim towards one end of the pool. they do a flip turn and then swim to the other wall and flip. then they stop at the middle where they started.
1:10
Main Set 2 x 100 free
sprint
fast turns
1 min rest




Warm-Down 100 cool down

Total = 1100 SC Meters


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