I've been on a swim team for a month and have been to three swim meets and have come in third place in all of my events. I need help with improving my time and speed. Also, I need help with the flipturn. I also have started training for nationals next year. I run 3 miles a day and train in the gym and I go to a physical therapists as I have had to have 2 neck surgers in the past 3 yrs. I'm loving swimming and, I get so excied when it comes time to compete. If any of yall have advice or training advice for me I would appreciate it. I do have a coach I work with 4 times a week.
Sincerely, Swimminggirl
flip turn drills
have a big girl bed (aka something bigger than a twin or double)? do sumersaults on it. if you don't have a bed, maybe your gym has a big open mat area you can do sumersaults on. a flip turn is very similar, except its only 180 degrees. you need to turn straight over.
another thing is lane rope flips. have your coach or a teammate get in the water with you. slouch over the lanerope, such that the rope comes under your armpits between your arms and your chest. have the other person flip you over. thats what it feels like in the water.
find a short width pool (ie 15 yards). swim for 10 minutes continuous, practicing working each turn really hard.
some key points
your last stroke into the wall should be part of your turn. as you're bringing your arm down towards your waist, your head should start tucking and you should be in full tuck mode by the time your arm is fully at your side.
you MUST remember to kick as you're finishing your final stroke. Unless you have a functional 6-pack, your legs aren't going to get themselves over your head. Kicking into the tuck will allow you more speed to get them over.
don't twist while you're on the wall - twist after you push off the wall. it is ok to push off on your back. you should be pushing off as soon as your feet hit
Streamine, Streamline, Streamline!!! :dedhorse: I can't emphasize this enough! As you tuck, you should prepare your arms to be in a streamline so as soon as your feet hit the wall, you're ready to go. Keep it tight!
hope that helps!
flip turn drills
have a big girl bed (aka something bigger than a twin or double)? do sumersaults on it. if you don't have a bed, maybe your gym has a big open mat area you can do sumersaults on. a flip turn is very similar, except its only 180 degrees. you need to turn straight over.
another thing is lane rope flips. have your coach or a teammate get in the water with you. slouch over the lanerope, such that the rope comes under your armpits between your arms and your chest. have the other person flip you over. thats what it feels like in the water.
find a short width pool (ie 15 yards). swim for 10 minutes continuous, practicing working each turn really hard.
some key points
your last stroke into the wall should be part of your turn. as you're bringing your arm down towards your waist, your head should start tucking and you should be in full tuck mode by the time your arm is fully at your side.
you MUST remember to kick as you're finishing your final stroke. Unless you have a functional 6-pack, your legs aren't going to get themselves over your head. Kicking into the tuck will allow you more speed to get them over.
don't twist while you're on the wall - twist after you push off the wall. it is ok to push off on your back. you should be pushing off as soon as your feet hit
Streamine, Streamline, Streamline!!! :dedhorse: I can't emphasize this enough! As you tuck, you should prepare your arms to be in a streamline so as soon as your feet hit the wall, you're ready to go. Keep it tight!
hope that helps!
