THE FLIP TURN

Until recently, the backstroke flip turn was the most difficult turn to perform. But in 1991 changes were approved that made it both much easier and faster than before.

I must admit that, like many other Masters swimmers, I had trouble with the old backstroke flip turn. Because I didn’t know precisely where I was, sometimes I would turn too close to and other times too far from the wall. I would always anticipate the turn with anxiety, usually slowing down as I approached it. In 200-yard races, I would often use the slower, open turn to avoid blowing the entire race on a poor turn.

All that is changed now. The new rules allow a swimmer to roll over onto his stomach and take one stroke just before the turn, which means he knows exactly how far from the wall he is; and they permit him to make the turn without touching the wall with his hand. Now I nail almost 100 percent of my turns, and I no longer hesitate as I approach the wall.

Sounds fine, you may be thinking. But how do I know when I’m approaching the wall if I’m not allowed to turn over and look until just before I make my turn? That’s a fair question. The answer, as so many song lyrics tell us, lies up above.

Have you ever noticed the flags near the ends of most swimming pools? Called backstroke flags, they are placed at a precise distance from the end of the pool to signal backstroke swimmers that they are approaching the wall. In the standard twenty-five-yard pool, the flags are five yards from the end. In fifty-meter (and twenty-five-meter) pools, the flags are five meters from the end. (Five meters is about seventeen inches longer than five yards.)

Before learning the backstroke flip turn, swim a lap of backstroke and count the strokes you take from the time the flags are directly overhead until you reach the wall. Do it several times, just to be sure. I usually take three full strokes from the flags to the wall in a twenty-five-yard pool, three and a half in a fifty-meter pool. You may find that it takes you four, or perhaps five, strokes. Knowing how many strokes it takes from the flags to the wall is critical in performing the turn, as will be explained.

The backstroke flip turn is very similar to the freestyle flip turn described in Chapter 7. To do the turn, you must execute a complete somersault. But unlike in the freestyle turn, you do not twist your body, after the turn. The drawings in Figure 8.6 illustrate the phases of the backstroke flip turn.

As you pass under the flags, begin counting your strokes. Let’s say you know it takes you four strokes to reach the wall. After completing your third stroke, roll over onto your stomach and, simultaneously, take another (freestyle) stroke. Keep both arms at your sides, palms facing downward, and do not kick while on your stomach.

As you roll over, you will be able to see where you are in relation to the wall. If you have timed your turn correctly, go immediately into your somersault. If you are still too far from the wall, let your momentum carry you closer before flipping. The somersault is the same as in the freestyle flip turn: duck your head and shoulders, add a little dolphin kick, and press down with your palms.

With your body in a tight tuck position and your arms still at your sides, complete the somersault by bringing your legs above the water.

You will now be on your back again. Plant your feet on the wall and push off with your legs. As you explode off the wall, bring your arms forward and streamline your body.

While you are gliding, begin kicking vigorously before coming to the surface. If you are very flexible, use a strong reverse dolphin kick while you are underwater, making sure you thrust from the hips. (The dolphin kick is described in detail in Chapter 10.) If you are only normally flexible, you may find it faster to use the backstroke flutter kick. Experiment to see which kick is more effective for you.

The rules permit you to swim up to fifteen meters underwater on your start and at each turn. But to do so requires a tremendously large lung capacity. I recommend that you try three or four reverse dolphin kicks before your head pops to the surface and you begin stroking again. That should take you a good six or seven yards. If you find being underwater that long causes you to run out of air, try taking fewer kicks off the turns until you build up your lung capacity.