How to Perform a Flip Turn While Swimming

Co-authored by Hayley Church

Last Updated: December 22, 2022

The biggest competitive advantage in freestyle swimming is the flip turn. Performing a proper flip turn can make or break a race. By using flip turns one can increase fitness an overall athleticism.

Steps

1
Start by being very comfortable swimming the freestyle stroke.
2
Begin swimming until the correct distance from the wall is reached. This distance is indicated by the "T" or "cross" formation at the bottom of the pool. Accelerate into the wall.

Advertisement
3
Begin turn by pulling with one last stroke followed by placing hands at waist.
4
Just before the full flip rotation, execute a strong dolphin kick to propel body into the turn.
5
To execute the flip, dive torso area down by trying to make nose contact knee area (body should presume a seat-like position).
6
Continue flip rotation until forward momentum brings feet to contact the wall.
7
At the point of wall contact, spring off immediately and powerfully. Bring arms above head and squeeze head in biceps. Maintain a straight position known as the streamline.
8
While in the streamline position, focus on decreasing drag by keeping very straight.
9
Break surface at desired distance and continue to swim.

Community Q&A

Question

When I try to flip, I get dizzy. What can I do to prevent this?

Community Answer

Perform some flips on a barre, outside of the pool. As soon as you can control your dizziness there, take a friend into the pool to help you out.
Question

For me, whenever I turn, I find that it is hard to "right" myself in the water. I find I'm often turned on my side, then I run out of air. Also, do I take a breath before turning (i.e raising my head out of the water)?

Community Answer

If you are swimming competitively, it is recommended that you hold your breath through the entire flip turn and streamline off the wall (do dolphin kicks underwater). You can breathe into the wall, but it is best to take a breath to the side instead of lifting your head to conserve energy. When you push off the wall, you should be sideways or on your back. It's best to roll onto your stomach slowly.
Question

I am struggling to rotate my body directly straight to the front. I always end up rotating to the right side of my body. Any advice on how to correct this?

Community Answer

Think about throwing your legs over your head, and make sure that you are not taking a breath right before you flip.