Swimming Turns: Mastering Open, Flip, and Open Water Techniques for Efficiency

How to turn in the water swimming?

Efficient turns in swimming are critical for maintaining momentum, conserving energy, and reducing overall swim time, involving a blend of precise timing, body rotation, and a powerful push-off from the wall or a strategic change in direction in open water.

The Importance of Efficient Turns

Turning effectively in the water is more than just changing direction; it's a fundamental skill that significantly impacts swimming performance. A well-executed turn allows a swimmer to:

• Maintain Momentum: Minimize deceleration and carry speed through the turn.
• Conserve Energy: Reduce the effort required to regain speed after stopping.
• Reduce Drag: Utilize a streamlined position during the push-off and glide phase.
• Improve Race Times: Shave precious seconds off competitive swims.
• Enhance Flow: Create a seamless, rhythmic swimming experience, especially in lap swimming.

Fundamental Principles of Turning

Regardless of the specific turn technique, several core biomechanical principles underpin an effective turn:

• Approach with Speed: Do not slow down prematurely. Momentum is your ally.
• Minimize Water Resistance (Drag): Execute a compact, streamlined movement throughout the turn.
• Utilize the Wall (or Water Resistance): Leverage the solid surface for a powerful push-off, or sculling/body roll for directional changes in open water.
• Control Breath: Exhale during the turn to prepare for a fresh breath upon breakout.
• Streamline Post-Turn: Immediately adopt a tight, hydrodynamic position after the push-off to glide efficiently.

The Open Turn: For Beginners and Breaststroke/Butterfly

The open turn, also known as the touch turn, is characterized by touching the wall with one or both hands. It's often taught to beginners and is the required turn for breaststroke and butterfly in competition.

• Approach: Swim into the wall with good speed. For breaststroke and butterfly, touch the wall simultaneously with both hands. For freestyle or backstroke, a single hand touch is common in recreational settings.
• Contact and Tuck: As you touch the wall, pull your knees towards your chest. Keep your elbows bent, using your hands to assist in pulling your body into a tight ball.
• Rotation: Pivot your body on the spot, rotating so your feet can plant firmly on the wall. Your body should turn from horizontal to vertical, then to the new horizontal direction.
• Foot Placement: Plant your feet shoulder-width apart, ensuring your knees are bent and ready for a powerful push.
• Push-Off: Explode off the wall, extending your legs fully. As you push, bring your arms together in front of your head, locking your hands and biceps to your ears, forming a tight streamline.
• Glide and Kick: Glide underwater in your streamline for as long as legal (typically 15 meters in competition) or as long as your breath allows, then initiate your breakout kicks and strokes.

The Flip Turn (Tumble Turn): For Freestyle and Backstroke

The flip turn is a faster, more advanced technique used primarily for freestyle and backstroke. It involves a somersault motion without touching the wall with your hands.

• Approach: Maintain speed into the wall. Start counting strokes from a known marker (e.g., the T-mark on the bottom of the pool) to gauge your distance.
• Initiation (Freestyle): About one body length from the wall, take a final stroke. As your hand finishes its pull, tuck your chin to your chest and begin to drive your head and shoulders downwards into a somersault. Exhale forcefully through your nose to prevent water from entering.
• Initiation (Backstroke): As you approach the wall, often with a final arm stroke or a scull, initiate the somersault by tucking your chin and driving your head down. It's common to roll onto your stomach just before the flip.
• Body Position: As you flip, bring your knees quickly towards your chest. Your feet should land on the wall with your knees bent, ready for the push-off.
• Rotation: For freestyle, push off on your stomach. For backstroke, push off on your back, then perform a quick body roll to your stomach as you break the surface if transitioning to freestyle.
• Push-Off and Streamline: Drive powerfully off the wall with your legs, extending into a tight streamline. Your arms should be locked overhead, hands together, biceps covering your ears.
• Underwater Phase and Breakout: Glide underwater, initiating dolphin kicks (for freestyle/backstroke) to maintain speed. Break the surface with your first stroke within the legal distance.

Open Water Turning Strategies

Turning in open water lacks the fixed surface of a pool wall, requiring different techniques for directional changes.

• Buoy Turns: When navigating around a buoy, aim for a wide arc initially to avoid collisions, then tighten your turn as you pass the buoy.
  • Sighting: Keep the buoy in sight.
  • Arm-Over-Arm: Continue swimming with strong, purposeful strokes, using your leading arm to initiate the turn by pulling in the direction you want to go.
  • Body Roll: Emphasize a greater body roll towards the direction of the turn to help pivot your body.
  • Kick: Use a slightly stronger kick on the side opposite the turn to assist in rotating.
• Directional Changes Mid-Swim: For minor course corrections, a subtle adjustment is usually sufficient.
  • Head Rotation: Turn your head slightly in the desired direction.
  • Body Roll: Initiate a gentle body roll to follow your head.
  • Sculling/Kicking: A slight scull with one hand or a stronger kick on one side can aid in subtle adjustments.

Common Mistakes to Avoid

• Slowing Down Prematurely: Losing momentum before the turn makes the subsequent push-off less effective.
• Weak Push-Off: A timid push-off negates the advantage of the turn, requiring more effort to regain speed.
• Poor Streamlining: Allowing arms or legs to splay creates significant drag, slowing the glide.
• Improper Breath Control: Holding your breath too long or not exhaling during the turn can lead to dizziness or a desperate gasp for air.
• Looking at the Wall: For flip turns, keep your chin tucked; looking at the wall can disrupt the somersault.
• Lack of Practice: Turns are a skill that improves with consistent, deliberate practice.

Practice Drills for Improvement

• Tuck and Push: Practice the tuck and push-off without the full approach, focusing on a powerful push and immediate streamline.
• Wall Glides: Push off the wall in a perfect streamline and glide as far as possible, focusing on body tension.
• Underwater Streamline Kicks: After a push-off, practice dolphin kicks (or flutter kicks) underwater in streamline to build propulsion and breath control.
• Flip Turn Progression: Start by practicing somersaults in the middle of the lane, then closer to the wall, gradually adding the push-off.
• Open Turn Drill: Focus on a quick, compact rotation and an immediate push into streamline.

Safety Considerations

• Awareness: Always be aware of other swimmers in the lane or open water, especially during turns.
• Breath Management: Understand your breath limits. If you feel dizzy or lightheaded, surface immediately.
• Gradual Progression: Do not attempt advanced turns without mastering the basics. Start slowly and build confidence.
• Consult a Coach: For personalized feedback and advanced technique refinement, consider working with a certified swimming coach.

Mastering turns transforms you into a more efficient, powerful, and confident swimmer. By understanding the biomechanics and diligently practicing each component, you can significantly enhance your performance in the water.