To do a swimming flip turn, take your last stroke with your arms together, perform a slight dolphin kick to flip yourself over, complete a full 360-degree rotation, and push off the wall to resume swimming.
Here's a more detailed breakdown:
- Approach: Swim towards the wall with your usual stroke.
- Last Stroke: As you approach the wall, take your final stroke, ensuring both hands come together at the end of the pull. This sets you up for a balanced flip.
- Tuck and Flip: Simultaneously tuck your chin towards your chest and bend your knees, bringing your feet towards your head. Use a slight dolphin kick to initiate the flip and help generate momentum. The goal is to rotate efficiently and quickly.
- Rotation: Continue rotating until your feet are pointing towards the wall. Aim for a complete 360-degree rotation.
- Wall Contact: As your feet make contact with the wall, position them approximately shoulder-width apart and slightly below the surface of the water.
- Push Off: Push off the wall forcefully in a streamlined position, with your arms extended overhead and your hands clasped together. Keep your body aligned to minimize drag.
- Streamline: Maintain the streamline position for as long as possible to maximize your momentum.
- Underwater Kicks: After the streamline, begin your underwater dolphin kicks or flutter kicks (depending on the swimming stroke) to further propel yourself forward.
- Breakout: Transition back to your swimming stroke before the 15-meter mark.
