Amazing Turn Techniques to Speed Up Your Swim

If you want to shave seconds off your lap time, the turn is the place to start. A smooth, fast turn can feel like magic, but it’s really just good technique and practice. In this guide we’ll break down the flip turn, show common mistakes, and give you drills you can try today at the Wyre Forest pool.

Why the Turn Matters

Every time you hit the wall you lose momentum. A sloppy turn means you push off slower, waste energy, and let opponents pull ahead. On the other hand, a tight, powerful turn keeps your speed flowing, lets you breathe at the right moment, and builds confidence. That’s why coaches call the turn “the hidden race.”

Most swimmers focus on strokes and forget that the turn can add up to a few seconds per lap. In a 25‑meter pool that’s a big chunk of your total time. Mastering the turn also helps you stay calm under pressure because you know exactly what to do when the wall appears.

Step‑by‑Step Flip Turn Guide

1. Approach – As you near the wall, count your strokes so you know when you’ll hit it. Aim to arrive with a strong, streamlined body and elbows tucked close to your sides.

2. Touch – Lightly tap the wall with the fingertips of the hand opposite your dominant side. Keep the fingertips together and the wrist relaxed; a hard slap hurts and slows you down.

3. Rotation – As soon as you feel the tap, tuck your chin to your chest and flip forward. Think of a somersault you’d do on a trampoline – keep the movement tight and fast.

4. Plant the Feet – When you’re upside down, aim to place both feet on the wall shoulder‑width apart. Your toes should point upward, ready to push.

5. Push Off – Extend the legs fully, explode off the wall, and straighten your body into a streamlined position. Keep your arms extended above your head, fingers together, and your head in line with your spine.

6. Dolphin Kick – Add a quick dolphin kick as you push off to generate extra thrust. The kick should be smooth, not a flail.

7. Glide and Resume – Glide for a moment, then start your first stroke of the next lap. Timing the first pull right after the glide maximizes speed.

Practice each part separately before trying the whole sequence. For example, spend a few minutes just working on the rotation without worrying about the push‑off. Once you feel comfortable, stitch the steps together.

Here are two simple drills you can do at the Wyre Forest pool:

• Wall Taps: Swim up to the wall, tap it with your fingertips, then turn and push off. Focus on a clean tap and a quick rotation.
• Half‑Turn Drill: Start from the wall, rotate halfway, then stop and reset. This builds muscle memory for the flip motion.

Remember to breathe calmly during the turn – exhale as you flip, inhale as you push off. Holding your breath can make you tense and slow you down.

Finally, ask a coach or a more experienced paddler to watch your turn. Small tweaks like a tighter tuck or a slightly wider foot placement can make a big difference. Keep a notebook of what works and what doesn’t, and review it after each session.

With consistent practice, the amazing turn will become second nature. You’ll notice faster lap times, smoother races, and a boost in confidence every time you hit the wall. So next time you’re at the pool, give the turn the attention it deserves and watch your speed improve.