In her book Speed Demon Fiona Holt recommends you stroke on the side which is angled down to the bottom of the pool after the turn. So if you place your feet in the two o' clock position on the wall, you will turn with your right hip angled down and, therefore, your break-out stroke should be with your right arm. If you turn at the 10 o' clock position, you should stroke with your left arm first. The reasoning behind this is that the lower hip facilitates a longer reach and thus puts you in a more powerful position. She also goes on to say:
"If you're not already doing this the implications are huge because transforms you from a swimmer that typically breathes on the first stroke after surfacing into one that breathes on the third stroke after surfacing."
I turn to the right but up until now have always pulled with my left hand first. This is because when I am in the streamline position my left hand is under my right hand. Also, I remember reading somewhere (and of course I can't remember where now) that the break-out stroke should be with the left hand.
So which hand do you stroke with after the turn?
Great question. We were just debating this in a Starts and Turn Clinic yesterday. If you come out on your side, using the bottom arm for the breakout stroke helps complete the corkscrew off the wall. In this method, you want to make sure the hand of the bottom arm is the lower hand in your streamline. But, there is also this philosophy. With the advent of many dolphin kicks off the wall, many swimmers are already flattened out when it is time for their breakout stroke. In that situation, the bottom hand should again be the driving force.
I am right side dominant. When I flip, I do flip straight over and then plant my feet at 45 degrees, angled to push off on my right hip. That 45 degree angle allows me to push off the wal slightly riding that right hip. I make sure my right hand is positioned under my left hand and try to execute a strong breakout stroke. That means no breath on that first stroke!
The biggest mistake I see as a coach is that many swimmers flip crooked. Instead of flipping straight over, they flip angled to one side and often that causes a skewed foot plant, sometimes past 90 degrees! The second common mistake is that they flail their arms as they are flipping, which causes resistance. Improve those two areas, and you are on the way to perfecting your flip turn.
Great question. We were just debating this in a Starts and Turn Clinic yesterday. If you come out on your side, using the bottom arm for the breakout stroke helps complete the corkscrew off the wall. In this method, you want to make sure the hand of the bottom arm is the lower hand in your streamline. But, there is also this philosophy. With the advent of many dolphin kicks off the wall, many swimmers are already flattened out when it is time for their breakout stroke. In that situation, the bottom hand should again be the driving force.
I am right side dominant. When I flip, I do flip straight over and then plant my feet at 45 degrees, angled to push off on my right hip. That 45 degree angle allows me to push off the wal slightly riding that right hip. I make sure my right hand is positioned under my left hand and try to execute a strong breakout stroke. That means no breath on that first stroke!
The biggest mistake I see as a coach is that many swimmers flip crooked. Instead of flipping straight over, they flip angled to one side and often that causes a skewed foot plant, sometimes past 90 degrees! The second common mistake is that they flail their arms as they are flipping, which causes resistance. Improve those two areas, and you are on the way to perfecting your flip turn.
