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Turns – Stable Pushoffs

A coaching great had referenced this following drill calling it a variation of "Tennessee turns."   I hope I do it justice and add the visuals he was thinking of.  Thanks for the idea, Jack…and I know I’ll get an email if this isn’t what you were looking for.

When many younger and older swimmers come off a flip turn, they’re sometimes disoriented and push off incorrectly.  In order to learn a great line, and stable exit from a flip, here’s a good sequence to help.

Why Do It:
You’ll go the fastest times when you travel the shortest distance, plus take less time on the wall, if you can minimize the time you spend on the wall.

How to Do It:
1.
  Approach the wall for a normal flip turn, but come out completely on your back.  Stay in streamline and kick to the surface on your back.
2.  Approach the wall for a normal flip turn but, this time, as you push off on your back, rotate to your side and continue to dolphin kick to the surface on your side.
3.  Approach the wall for a normal flip turn, and push off on your back, rotate to your side, then rotate to your stomach and dolphin kick to the surface.
4.  Finally, merge the moves in a more flowing process.  Push off on your back and, during the dolphin kicks, rotate to your stomach and kick to the surface for the breakout.

How to Do It Really Well (the Fine Points):
The toughest position of these is kicking on your side.  You’ll notice just a bit of downward angle on our swimmer.  Her goal will be to figure out where she’s the most unbalanced, work on that, and get through that point quickly during the push off.  Also, don’t breathe on your first stroke during your new, stable, quick, and long turn. 

Thanks, Kate, for swimming.