I just started swimming 2 months ago, and skipped out a month b/c of vacation, so now I'm back at practice and I'm working on my turns. I can get off the wall fine, but I'm wondering which arm to pull with first (Note I'm left handed and breathe to the left) Also when I come off the wall, I usually roll to the right, and pull with my right arm first so I can breathe to the left. Is that right? And am I getting all the power I can by pushing off this way?
I hope I get this right for you, if I don't there are many real experts here that will correct me so I am sure you will be properly informed. I just recently was instructed in this by a meet official who watched me and told me "you're a good swimmer but your turns s***" He then explained to me what they call "cover". The way he instructed me was this. After kicking off the wall your first pull should be with your bottom hand. That is the lower of your two hands. I believe he told me in this manner because he assumed I may breathe bilaterally (both sides). In fact I always breathe on my right side (not good!) so I need to take my first pull with my left hand. The effect is that by doing so it delays your immediately popping up to catch a breath because it forces you to take a full cycle before your breathing side comes up. It Works! When I do it I find I glide further off the wall and do not pop up like a bobber. Even when tired and short of breath it mechanically forces it.
In your case since you always breathe on the left, the right arm would be the correct one to take your first pull with. If you condition yourself to breathe bilaterally then you probably want to do as he instructed me and pull first with your lower hand. At least that is my best understanding of the mechanics.
Hopefully if this info is not accurate one of the many coaches here will comment. (I am not a coach, just a student). Good luck with your swimming, you already have a good start because you have hooked up with this forum which is loaded with information, and a lot of helpful swimmers.
Here are some links to good articles on turns: www.zoomers.net/new-fastturns.htm and: http://www.h2oustonswims.org/ .
The 2nd link is to the article called 'Slim & Darrel ' or faster flip turns on Emmet Hines web site. The main feature there of the knees bought towards the body, leaving the upper body still gliding forward, can be seen in footage of ' Popov's ' turns on his video " sprint freestyle " whats the limit. Also clearly visible in the World Championship footage of his swims.
The Freestyle turn is a FLIP and not a tight TUCK as used to be taught. The turn action is one of moving your head towards your feet, a similar action to performing a sit- up, while your legs are still horizontal. Then collapsing the knees into the chest during the flip, while the feet move LOW above the water surface towards the wall for the plant.
The body should already be in streamline BEFORE pushing off the wall. Also push off on your SIDE ( to reduce drag ). Other tips are ACCELERATE into the wall, kick harder from the flags, aim to gain speed from your turns. You should not need to use your hands to aid the turn. Initiate turn by trying to put your chin onto your chest, then head towards the feet, small dolphin kick can help and keep feet close to surface during the flip.
Common Faults that I often see in meets are:
1.-Tucking into a tight ball.
2.- Feet arcing high above water surface.
3.-Using vigorous and sometimes "peculiar" arm actions to aid the turn.
4.-Slowing down into the wall.
5.- Not accelerating into the wall.
6.-Not approaching at 90 degrees to the wall ( coming in at an angle ). This is common with people who often circle swim as they are Anticipating the need to move to the other side of the lane. Remedy is to do the turn at 90 ' to the wall but Push Off at an angle.
7.- Over-rotating on the lateral axis, ie Twisting too far.
8.- Pushing off before the upper body is in a tight streamline.
9.- Pushing off Angling too Deep or too Shallow.
10.-Noisy, Splashy, turns are a sure sign that energy was wasted.
11.- Being too far away or too close to the wall.
12.-Pushing off on the front.
The turn is one of my best strengths. For backstroke I do a 'flat flip', for free I do a "flat flip with 1/4 twist, feet are planted sideways. My turn will beat almost everyone that I have yet swum against. It is between the turns that I have problems ! If you use them to gain speed and leverage all the advantage that you can then you will be better than the approx 95% of swimmers who are Lazy with their turns.
I have not covered Fly and *** turns, the main key there is DO NOT raise the body at the wall, keep the HEAD LOW, move trailing elbow down to pool bottom then as you bring it up to meet the other arm position the palm HORIZONTALLY , the water pressure against this helps to keep your body low and gets you into the 'push-off' position faster.
Bring the 1st hand from the wall to meet the other using a bent elbow recovery ( like answering the telephone ). The push off can be horizontal or slightly down depending on how long you want to stay underwater. This depends on how strong your Dolphin kick or Breaststroke 'pull-out' is.
You also need to judge your approach so that arms are extended when they hit the wall, Hands must touch at the same time. Try to EXPLODE off the wall and gain speed.
