When I swam in high school I never had any instruction from a coach. Our coach's philosophy was if you wanted better times you had to swim faster. Technique was never mentioned.
I just got back into swimming last year and have talked to several swmmers at the club I workout at. One mentioned USMS which brought me here. I have read several of the training articles and have applied some of them to my workouts. My times have improved but I still have a long way to go.
My concern now is flip turns. I have been doing open turns and log a time of around 37 minutes for 2000 meters. I know I can dramatically improve that time if I did flip turns but my flip turns leave be gasping for air. I turn head down at the wall and use arms and legs to ball up and create the turn all the while exhaling every bit of air in my lungs. I exhale to that degree to keep water out of my nose as I have a slight allergy to chlorine and it leaves my nose burning if water gets in. When I complete the turn it leaves me exhausted and I can't keep the pace I do when I use open turns.
I know there has to be a better way to do a flip turn where I won't be gasping for air when I complete it. Does anyone know of a website or book or something that analyzes the flip turn so I can rid myself of this problem?
Thanks,
Julie
Former Member
Nose clip.
You can hold your breath, which help a lot for flip turns and will also prevent irritation of your nose (it could get worse with time). Worked well for me.
Here's a link with a video :Flip turn You can download the movie in the video section of the website.
Former Member
Julie,
USMS has videos you can rent and the one titled "ASCTA 21st Century Swimming Volume 6: Starts, Turns and Finishes" is pretty good. It's taught by Josh Davis. He walks through how to do a flip turn and gives tips. Go to Merchandise link, to Videos, to Video Lending Library. There is at least one other turns video in addition to the one I mention above.
I used to expend my air and energy doing flip turns (or attempting them) until I watched this video and then did some further reading and asking other swimmers. I learned the amount of energy used by your arms and legs is minimal but the more important movement is when you tuck your head down and the rest of the body follows in the tuck. Of course, I often see more experienced swimmers who do them looking effortlessly.
I noticed at the Olympic trials that many of those swimmers don't even breath after their flip turn until their 2nd or 3rd or 4th stroke in freestyle. I generally breath on my 1st stroke right now.
Dan
Former Member
Hey Julie, I have the same problem with my nose being sensitive to chlorine, and I used to exhale very strongly in hopes of avoiding irritation. Lately I have found that if I accelerate as I approach the wall and concentrate on a very quick flip I don't need to exhale all my air and that I don't feel so oxygen deprived. In fact, I find that exhaling all my air often results in water getting into my nose as a very slight inhale occurs as the muscles you use to exhale relax. If you are entirely out of air you need to keep those muscles tensed to avoid that slight inhale and that both takes energy and contributes to the sense of needing air. Having some air in your lungs also helps get you to the surface while keeping horizontal and streamlined. So, try concentrating on a quick flip with only a brief and not too forceful exhale. Your milage may vary but it worked for me! :) Good luck!
Former Member
Also you should finish your exhale, right before you take a breath. There are various ways for exhaling during a turn: long slwo exhale through entire turn, quick forcefull exhale at end, or any combination inbetween. See which one works best for you.
Another thing that may help is doing breathing sets. Such as 10x25 breathing every 3,5,7,9,11 strokes by 25. No breather 25s etc.
Get a coach or fellow swimmer (if possible) to wacth your turns and let you know what you need to change.
Former Member
Thanks everyone for your input. I went to the pool today and practiced some turns. I tried the turn from the video link and some other variations, like Lindsay's suggestion. I realized I have a lot of work to do. I am going to paste your advice to Word and print it out so I have it with me and can read it before my next workout.
Thank you again, you've been so helpful. If I medal in my next competition and they ask me to give a speech I will remember you all :D
Julie
Former Member
Keep on trying!
I tend to keep the momentum going into the flip turn by doing a dolphin kick as I begin the flipping part of the turn...
So: the dolphin kick --head goes downward into flip (arms bend forward into 90 degree angle and push water over shoulders) and calves slap down with balls of my feet just touching the wall, twist around and push off (with my age group coach screaming in my mind STREAMLINE! STREAMLINE!") and off I go to another length of the pool...
P.S. Personally I am in morning over the backstroke turn being changed to a flip turn, but hey, I will get over it one day
Former Member
Still working!
I tried so many things today but it was fun! I think I'm on to big and better things. The event I really want to do well in is coming Sept 11. It's the Big Shoulders 2.5k and 5k swim on Lake Michigan in Chicago. I won't be needing a good flip turn there!
Thanks so much! It's really nice to have a place to go and get so much support :D
Julie
Former Member
Hey, throwing a flip turn into the middle of an open water swim will certainly catch the attention of your fellow swimmers & make darn sure nobody drafts off you anymore...
Former Member
Have fun at Big Shoulders! Did that one a couple years ago, and it was a blast!
Former Member
I always took water up my nose on a reg flip now I turn by taking my head to the left side or right side, never straight down .... no water up my nose. It is great not to do turns when doing a lake swim but don't forget to do pool swimming you may not be able to do your turns if you only swim the open water swims.
George Park www.swimdownhill.com
