Freestyle Swimming Turns: Techniques, Drills, and Benefits

How do you turn freestyle swimming?

Efficient turns in freestyle swimming are primarily executed using the flip turn for speed and momentum conservation, or occasionally an open turn for beginners or specific training scenarios, both requiring precise timing, body rotation, and a powerful push-off into a streamlined glide.

Introduction to Swimming Turns

In competitive and recreational freestyle swimming, the turn is far more than just a change of direction; it's a critical component of overall swim efficiency and speed. A well-executed turn can maintain momentum, conserve energy, and significantly reduce total swim time. Conversely, a poorly performed turn can disrupt rhythm, increase drag, and lead to fatigue. Understanding the biomechanics behind effective turns is essential for any swimmer looking to optimize their performance. While several turning techniques exist across various strokes, freestyle predominantly utilizes two primary methods: the flip turn and, less commonly for freestyle, the open turn.

The Freestyle Flip Turn: A Biomechanical Breakdown

The freestyle flip turn, also known as the tumble turn, is the fastest and most efficient method for changing direction in freestyle. It relies on a continuous motion that converts forward momentum into rotational energy, followed by a powerful push-off. Mastering it requires coordination, timing, and spatial awareness.

• Approach Phase

  • Timing the Wall: Initiate the turn when your head is approximately 3-5 feet from the wall, depending on your speed and height. The goal is to carry maximum speed into the turn.
  • Last Stroke: Take a strong, propulsive last stroke, often ending with one arm extended forward. Avoid breathing on this final stroke to maintain a streamlined body position and focus.
  • Body Position: Maintain a horizontal, streamlined body position. Your eyes should be looking towards the bottom of the pool.

• Rotation Phase

  • Initiating the Somersault: As your lead hand enters the water or finishes its stroke, tuck your chin to your chest and drive your knees towards your chest. Simultaneously, use a powerful downward sculling motion with both hands to initiate the somersault. This sculling action helps to lift your hips.
  • Body Curl: Curl your body tightly into a ball. Your feet should come over your head, aiming to land flat on the wall with your knees bent and feet roughly hip-width apart.
  • Breathing: Exhale forcefully through your nose or mouth as you rotate to prevent water from entering your nasal passages and to clear your lungs for the next segment.

• Push-Off Phase

  • Foot Placement: Ensure your feet land flat and firmly on the wall, roughly hip-width apart, with knees bent at approximately a 90-degree angle. Your hips should be close to the surface, ready for a powerful push.
  • Body Rotation: As your feet connect with the wall, your body should be rotated approximately 90 degrees from your entry position, so you are on your side, ready to push off onto your stomach.
  • Powerful Extension: Drive off the wall with a strong, explosive extension of your legs. This push is the primary source of propulsion for the next lap.

• Streamline Glide

  • Arm Position: As you push off, immediately bring your arms into a tight streamline position. One hand should be directly over the other, pressing against the top hand, with elbows locked and biceps squeezing your ears.
  • Body Alignment: Maintain a rigid, torpedo-like body position from fingertips to toes. Your head should be neutral, looking down. This minimizes drag and maximizes the distance covered from the push.
  • Depth: Push off at a depth of 1-3 feet (0.3-1 meter) to avoid surface turbulence and maintain speed.

• Breakout

  • Timing: Begin your first arm stroke and kick sequence as your momentum starts to diminish, typically around 10-15 meters from the wall, or when your head breaks the surface.
  • Kick Transition: Transition from a dolphin kick (which is often used during the streamline for additional propulsion) to a flutter kick as you initiate your arm strokes.
  • Smooth Entry: Aim for a seamless transition from the glide into full swimming, maintaining your rhythm and speed.

The Open Turn: When and How

While less common for pure freestyle races due to its slower nature, the open turn (or touch turn) is essential for Individual Medley (IM) races, breaststroke, and butterfly, and can be a valuable learning tool for beginners before transitioning to the flip turn.

• Approach: Swim into the wall, extending one arm to touch the wall with both hands simultaneously (as required for breaststroke/butterfly) or one hand (for backstroke or a casual freestyle turn).
• Hand Placement and Rotation: As your hand(s) touch the wall, pull your knees towards your chest. Rotate your body by driving one elbow towards the wall and swinging your legs underneath you. Keep your head relatively low.
• Foot Placement: Place your feet flat on the wall, similar to the flip turn, with knees bent, ready for a powerful push. Your body should now be facing the direction you came from.
• Push-Off and Streamline: Push off the wall powerfully with your legs into a tight streamline position, similar to the flip turn. Rotate your body as you push off to face the bottom of the pool, ready to begin your strokes.

Common Errors and Troubleshooting

• Too Far/Too Close to the Wall: Leads to a weak push or crashing into the wall.
  • Correction: Practice counting strokes from a known marker (e.g., flags) to the wall, or use visual cues on the lane line.
• Insufficient Rotation: Not tucking tightly enough or not using hands to initiate the somersault.
  • Correction: Focus on a tight tuck (chin to chest, knees to chest) and a strong downward scull with the hands.
• Weak Push-Off: Feet not planted firmly or not pushing off explosively.
  • Correction: Ensure feet are flat and hip-width apart. Focus on driving through the heels and extending fully through the legs.
• Poor Streamline: Arms not locked, head not neutral, or body not rigid.
  • Correction: Drill streamline holds with perfect form. Focus on squeezing ears with biceps and keeping the body taut.
• Breathing Timing: Breathing too late or at the wrong moment during the approach or rotation.
  • Correction: Practice exhaling during the rotation. Avoid breathing on the final stroke into the wall.

Drills to Master Your Turns

Consistent practice and targeted drills are crucial for perfecting your turns.

• Wall Kicks: Practice pushing off the wall in a perfect streamline, focusing on depth, power, and glide distance.
• Somersault Drills: In the middle of the pool, practice initiating your somersault without the wall. Focus on the tuck and hand sculling.
• One-Handed Turns: Approach the wall and initiate the flip turn using only one hand to scull, increasing the demand on core rotation.
• Full Turn Repetitions: Integrate full turns into your swimming sets. Start slowly, focusing on each phase, then gradually increase speed.
• Underwater Dolphin Kick Practice: After the push-off, focus on maintaining a strong, propulsive dolphin kick in streamline before breaking out.

The Physiological Benefits of Efficient Turns

Beyond simply changing direction, mastering turns offers significant physiological advantages:

• Energy Conservation: A smooth, powerful turn minimizes drag and allows the swimmer to carry momentum, reducing the energy expenditure required to regain speed after hitting the wall.
• Increased Speed: The push-off from the wall can be faster than swimming speed, providing a brief burst of acceleration. Maximizing this "free speed" is crucial in racing.
• Improved Core Strength: The rotational demands of the flip turn engage the core musculature, contributing to overall core stability and power in swimming.
• Enhanced Anaerobic Capacity: Turns, particularly when executed at race pace, are short, high-intensity bursts that contribute to the development of anaerobic endurance and power.
• Mental Toughness: Consistently executing strong turns under fatigue builds mental resilience and focus, critical attributes for competitive swimming.

Conclusion

Turning in freestyle swimming is a complex skill that integrates timing, biomechanics, and power. Whether executing the rapid flip turn for competitive advantage or the functional open turn, precision in each phase — from approach to push-off and breakout — is paramount. By understanding the underlying principles, diligently practicing specific drills, and consistently refining technique, swimmers can transform their turns from mere transitions into powerful propulsive elements that significantly enhance their overall performance and efficiency in the water.