I swam with SCAQ, a master’s team, on Sunday. While I stayed even with the guy next to me most of the time, I lost him at every wall. My flip turns have never been that good. Matter of fact, my high school coach once asked me: Are you stopping for tea during your turn? While that’s a funny anecdote, it’s a sad truth. I’ve even gotten pointers on flip turns by an Olympian. It has improved, but, obviously, not enough. Since I’m swimming alone, I can take the time to work on technique and other things that will ultimately improve my times (if we ever get back to competing.) So, this 50-minute swim workout was dedicated to flip turns. And I discovered something interesting about mine today: I lose speed before I start my swim stroke. That’s to be expected to some degree, but mine is a great deal of speed. Anyway, it’s something for me to consider as I work on my flip turn.
50-minute swim workout, flip turn emphasis
500 warmup (~7:30 min)
Warmup set 2x (650 yds, 11:30 min)
112.5 on 1:45
8 x 25 on :30 — start in the middle of the pool and sprint toward the wall, focusing on your turn.
Set 1 (300 yds, 7 min)
4 x 75 on 1:45 — 25 sit skull backward/50 free<–the sit skull will fatigue you.
Set 2 (400 yds, ? min)
8 x 25 free – no interval — start in middle of pool, work the turn. 4 hard/4 easy
8 x 25 backstroke – again, on interval, start in the middle of the pool to work the turn. (This can be another stroke as long as it’s not freestyle.)
50 freestyle sprint
50 backstroke sprint (Again, pick any stroke but free.)
200 warm down
Total yards: 2100