flip turns - active, Triathlete Mag

http://www.triathletemag.com/Page900.aspx
ABC's for learning the flip turn
By Trip Hedrick and Clark Campbell

Nov. 8, 2006 -- Triathletes of all levels should view the flip turn in freestyle training as an essential part of their swim workouts. The flip turn can add a competitive edge to your swimming by giving you a chance to compete and race in workout sets. Adding a technically sound streamline coming off your flip turn will give you a free ride at a speed that is greater than you are able to swim.

Here's how:

Keeping it simple step by step
In its most simplistic terms, a flip turn consists of three steps: (A) The somersault/flip to a foot plant on the wall; (B) A streamline push-off; (C) A twist onto the stomach transitioning into the freestyle stroke.

Avoid the dreaded chlorine-induced head rush:
* Do several bobs holding your lips together and forcefully exhaling from the nose.
* Follow that up with several more bobs, letting go of the lips and exhaling through the nose to get comfortable with nasal exhalations.

The somersault
The key to a successful somersault involves approaching the flip while keeping the shoulders parallel to the surface of the water and not allowing any twisting of the shoulders. Try a somersault on dry land with a mat to re-introduce yourself to the motion.

Flip-turn progression
1) Jumping somersault: Standing in chest-deep water, assume a standing at attention position. Initiate the somersault/flip by jumping more forward than up by sliding your chest over the water. Next, execute a chin-to-chest, shoulders-to-thighs and heels-to-butt summersault, keeping the hands at the side throughout. See if you can feel your calves and heels slapping the water as you finish your spin. Remember to exhale through the nose from start to finish.

A common tendency for swimmers learning a flip turn is that of focusing more on the outcome of the flip turn i.e., the on-the-stomach push-off rather than focusing on the process of the summersault that places a swimmer in a position on the wall to execute a strong streamline. We have found that an outcome-based focus often drives a swimmer to drop a shoulder on the approach, creating an unwanted twist resulting in a disjointed turn. The next progression will assist you in keeping the shoulders square.

2) Hand-to-hand partner drill: In chest-deep water, have a partner stand behind you with their arms out and palms up (give me 10 position). Turn your back to your partner and extend your arms behind you and place your palms down onto theirs in a hand-to-hand position. Lower yourself to neck level in the water and while pressing on their hands slightly, drop your chin and execute a summersault maintaining hand-to-hand contact throughout. Your partner may give you a bump in your speed by lifting their hands to accelerate you through the turn.

3) Mid-pool somersault from a floating position: With hands at your side assume a floating position followed by four to six fast flutter kicks then execute a somersault, spinning quickly. If you find yourself twisting on this drill, take two empty one-gallon milk jugs positioned at your side and use them to assist your spin. This is similar to the hand-to-hand drill but allows you to assume a floating position.

4) Mid-pool somersault with strokes: Swim three strokes (hand hits) finishing your third stroke so both hands are positioned at your side followed by three to four kicks and then a somersault. Adding the three to four kicks after the three strokes assures that the shoulders are flat on the water to initiate the turn.


5) False turn at the wall: Acclimating to the wall can be done by swimming into the wall and executing a somersault, allowing the feet to brush the wall without a push-off. This will give you a feel for the distance at which you should initiate the turn. For swimmers first confronting the wall, we tend to see two common mistakes: 1) the tendency to lift the head to spot the wall and/or 2) to sneak a breath either on the last stroke into the wall or even at the wall without a stroke. Lifting the head to peek or breathe stops the momentum necessary to carry speed through the wall and pushes the hips down. A good way to avoid the temptation of lifting the head is to target the bottom of the pool where the wall and floor meet and to not breathe the last two hand hits (strokes) into the wall.


6) Flip turn with streamline push off on the back: Swim into the wall, somersault, plant the feet, extend the hands into a streamline position and push off onto the back holding the streamline. If you find yourself not pushing off in a position parallel to the surface of the water, there is a good chance that you are over rotating and may need to stop your rotation by bringing the chin away from your chest so that you are looking straight up at the surface of the water. This slight change in the head position can take place just as the heels come over the water towards the butt.

7) Flip turn with streamline transition into freestyle: Although it is desirable for a swimmer to plant and initiate the push-off onto the back the reality is that most swimmers have a natural tendency to plant the feet with the toes slightly off to one side or the other. It is fine to do this, but still necessary to avoid excessive twisting as you initiate the summersault. To get that on-your-side position off the wall, simply angle your toes to the side you are most comfortable pushing off on. Be careful not to twist the body to that direction. Use the false turn to practice the position you want off the wall.

The streamline
The goal of streamlining is to place your body in a position that offers the least amount of resistance in the water. A common mistake is over-reaching. Coaches often instruct their swimmers to stretch into a streamline position. Overstretching causes a tremendous curve in the lower back as the ribs flare outwards. The best way to streamline is to implode. Bring everything closer to the mid-line of the body and feel yourself become narrow. Squeeze the ears with the biceps and squeeze the hips as well. This position will help you preserve precious wall speed.


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These tips are included as a "bonus section" of the Swimming Technique and Training instructional DVD that is part of a six DVD Triathlete Technique and Training series from Championship Productions. This progression is structured to give you the ABC's of learning the flip turn. Once you have mastered these basic skills and are ready for advanced flip turn instruction view the videotapes from Richard Quick and/or David Marsh produced by Championship Productions www.ChampionshipProductions.com.



Website services by the Active Network, Inc.
© 2003 Triathlete Magazine

events calendars

provide links to events calendars. people click on their city or area to go to those calendar sites or to go to links listed specifically for their area. Could all be on one page so the link goes to someplace down the page.
e.g. http://www.getsetca.com/calendar.php?event=All

Freestyle Technique

This is lifted from an article found at USASwimming.org for later editing. Pertinent parts have been saved while others have been cut. It is information gathering for use in a technique posting not related to the primary subject and discussion found in Jonty Skinner's article. http://www.usaswimming.org/USASWeb/ViewMiscArticle.aspx?TabId=59&Alias=Rainbow&Lang=en&mid=437&ItemId=1690

Has short course yards affected freestyle technique?
By Jonty Skinner

If you polled 10 coaches in a room and asked them to describe the underwater phase of the freestyle stroke, they would more than likely all describe the stroke with these main emphasis points.
The hand would enter and extend along the body line
The body/hips would be rotated during the hand entry extension
The hand would either pitch down to initiate the catch or pitch slightly outward initiating the beginning of an “S” pattern pull
The elbow would be positioned above the hand forearm in a “high elbow position” as the swimmer created the anchor/catch point
The body would begin rotating to the opposite side as pressure was applied to the anchor position and the opposite arm exited and was moved forward (recovered)
The anchor position would sweep in slightly towards the centerline of the body as the recovering hand passed the shoulder line
The hips would be into the exit rotation phase as the elbow led the arm out of the water while the opposite arm was being extended into the catch position.

Granted there might be a number of different ways to describe this process, but without a doubt the majority of coaches in world would agree on one fact. That the anchor or catch mechanics should involve an elbow position that is higher than the wrist/hand position. Looking at figure 1, coaches might argue as to the specific angles of the joints, but I believe all might agree that the upper and lower arm components would be on distinctly different planes. However, after reviewing underwater footage of hundreds of swimmers, I find that the majority don’t employ this kind of technique at all. After continuing to ask coaches to describe their opinion of the catch or anchor position I continued to find a huge discrepancy between what coaches were describing, and what was actually occurring in the water. Looking at figure 2 you will notice that the upper and lower arms are almost in the same plane, and the picture resembles the technique employed by the large majority of athletes that I have reviewed underwater.

The impact of the straighter arm under water stroke
Although I cannot find a logical sequence that shows the potential evolution from a high elbow to a straight arm freestyle, in many ways the evolution to the straight arm stroke makes sense. The advantages are:
It has a greater power (force application) potential over short distances
It can generate much faster velocities over short distances
The shorter more compact stroke handles higher tempos very easily
It has the potential to take a more direct path to the catch lever/anchor position

However, the minuses of this kind of stroke as they translate to LCM swimming are:
Excessive muscle fiber/motor unit recruitment patterns
Limited or no use of angular momentum and hip rotation as a source of power
A propensity to swim with a technique where the catch position isn’t anchored through the body (Use a 2nd class lever)
The majority of the muscle load is placed on the muscles located in the arms & shoulders
Faster depletion of energy sources (glycogen)(opinion with no proof)
High levels of lactate accumulation resulting in the early onset of muscle fatigue (based on anecdotal observation)
Limited ability to sustain power for long periods
A propensity to “drop” the elbow and lose the leverage position when weak or fatigued

The questions surrounding this dilemma that beg to be answered are:
Were there always a high number of straight arm swimmers? (The lack of under water footage to this point would support that)
Has there been a distinct path of evolution from the high elbow stroke to the straight arm stroke as athletes adapted to differing training and performance demands.
Did the volume based training environment in the 70’s force the athlete’s into a stroke that helped them manage the training environment. (High elbow)
And conversely did the lower volume period in the 80’s & 90’s allow the straight arm version to flourish and take hold
Has the increased level of attention to dry land strength programs resulted in a greater ability to maximize the benefits of the straight arm stroke in the Short pool.

I was taught to use a high elbow catch position. Like many of today’s coaches I took what I was taught as a swimmer, read from books and learned from other coaches and applied that same approach with my swimmers. Pick up most swim instruction books and you’ll find them describing the same approach.

Needless to say, I’m writing this article because I have an opinion, and it would be best to remind the reader that the opinion expressed in this article is the opinion of the author and not that of USA Swimming.

If I was going to choose the major influence that has allowed this straight arm hybrid to flourish, I would put a large part of the onus on our almost dependence on the seemingly easy gratification associated with short course yard racing. Although SCY swimming has walked in step with the evolution of the sport, it wasn’t until the 1980’s and early 90’s that it began to etch its place within the swimming performance landscape. The choice of extremely hard work to get a foot in the door gave way to less work, focus on short course competition and get more bang for the buck a lot quicker. I have written extensively on the way our SCY record progressions have changed through the decades, and have covered in detail how SCY racing is for the most part a different sport that LCM racing. (See Long Course versus Short Course and a Statistical look……future).

Although I have no evidence to prove this point, it is my opinion that as we became more attuned to the needs and training environments that promoted short course swimming (lower volume training in the 80’s),a natural evolution or conversion in technique occurred. It made sense (under the training conditions) for an athlete focused on SCY performance to adopt or gravitate to a freestyle option that was more suited to the SCY racing environment. Considering the “serial” nature of SCY swimming, the change in freestyle mechanics was an almost perfect fit.

This is a term/concept (serial) that I stole from Bill Boomer, so like all Boomerisms it needs explaining. Swimming can be either “cyclical” (something that turns over the same way many times in succession with little or no break) or “serial” (something that is a recycling phase amongst the many parts of a single event). Put into context, SCY races are a series of events joined together to form a single race. A swimming phase followed by a turning phase followed by an underwater kicking phase. Although the same can be said for LCM swimming, the duration of the swimming phases in SCY swimming are very different and although 3+ seconds isn’t a huge break between swimming portions, the combination of the break from swimming and the short swimming duration, make it much easier to sustain a high tempo, using a high force based stroke.

Image #’s 3 & 4 will look at the “high elbow” (HE) version of freestyle.
Looking at Image #3 (HE) you will notice that the hips are fully rotated in preparation to use the hips as a source of rotational power.
As we progress to the middle of the catch (lever)/anchor position, In Image #4 (HE) we see that there is a distinct difference between the plane of the upper & lower arms, and that the wrist is flexed slightly off the plane of the lower arm as the swimmer locks in the anchor position. The hips have begun to swivel/rotate back towards the left side using the rotational torque as a source of power.

In my opinion there are many reasons why the “high elbow” stroke is very attractive, and when combined with the rotational force of the torso, produces an extremely efficient way to propel the body through the water. The main reasons are:
Efficient recruitment of muscle fiber/motor units.
Less reliance on dry land strength.
The use of the swinging/recovery action of the opposite arm (angular momentum) connected through the shoulders harnesses a naturally occurring source of energy (force) that can be applied to the anchor position with a limited impact on energy reserves.
The anchor position is connected through the core of the body, and the rotational force of the hips can be used to supply all the energy needed to propel the body forward past the anchor position.
Systematic use of greater muscle groups to facilitate the process
Efficient distribution of the muscle load across a broad range of groups to lessen the fatigue effect of any one group
Lower levels of lactate accumulation. (Anecdotal observation)
Delayed muscle fatigue

In closing, I’d like to point out that there is a place for almost everything in this world. Although it’s my opinion that coaches should consider a return to a high elbow, connected, angular momentum based freestyle, my voice is but one amongst many. Since there is still much to learn about biomechanics any observations are worth putting forward since ultimately it will be the coaches that have the best opportunity to gauge the value of any point of view. By bringing these thoughts to the attention of others, I hope to stimulate some debate regarding the subject and hopefully in the long run, we’ll all be better off for it.

Note
In the majority of my articles I have solicited the opinion of others as I weave the fabric of the story. I would be remiss to not express my thanks for these thoughts and opinions. In this case I wish to thank those already mentioned in the article, and the members of the Technical Support Department staff.

link to google pedameter
popup calculator or some sort of tool like that

sunscreen

what sunscreen do you recommend when one gets in the pool to avoid skin damage ?

I use an Avon Sport sunscreen thats waterproof and sweatproof, and whats so nice about it is that it is a spray on liquid, not a cream. It dries very quickly and is a 45 spf.

Yahoo Answers

http://www.damswim.com/practice.htm
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www.swiminfo.com
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I would think the most important part of improving your swim/cardio/etc. is to swim with others. I would suggest joining a club (local age group club or even a Masters swim team). I have found that swimming alone is hard to maintain because there is no one to push or motivate you. If you leave it up to yourself you will most likely have poor workouts, etc.I would suggest going to www.usms.com to get some ideas on Masters Source(s):
www.USMS.org; www.USMS.com
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What's better for you? Running or swimming?
I know that Swimming is better for your knees and ankles, but what sport is a better workout and has better results in the long run?

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Here are two websites that will calculate a suggested body weight: Adults: http://www.halls.md/ideal-weight/body.ht...Teens/Children: http://www.kidshealth.org/kid/exercise/w...It is difficult and unhealthy to lose more than one or two pounds per week. There are 3,500 calories in a pound. If you eat 500 fewer calories per day for a week you will lose one pound. If you burn through exercise 500 more calories per day for a week you will lose one pound. Here are two articles on how to break through a weight loss plateau:http://www.webmd.com/content/article/86/...http://www.webmd.com/content/pages/18/10...*2) Eat natural and organic foods found on earth versus something created by a corporation to make money. Eat meals in small portions throughout the day and take a good multi-vitamin supplement. Do not try fad diets or diet pills. Avoid “High Glycemic Load Carbs” (sugar, pastries, desserts, refined starches such as breads, pasta, refined grains like white rice; high starch vegetables such as potatoes) and drink lots of water. Read this article for more information on high GL Carbs:http://www.hsph.harvard.edu/nutritionsou...The following are food pyramids and several articles on what you should eat everyday: Food Pyramids:http://www.rayandterry.com/html/images/p...http://www.mypyramid.gov/Antioxidant Superstars - Vegetables and Beans:http://www.webmd.com/content/article/104... 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The following is a website and numerous articles on cardiovascular, core, and strength training:Exercise Prescription on the Nethttp://www.exrx.net/Starting an Exercise Program:http://www.primusweb.com/fitnesspartner/...Strength Training Basics:http://www.primusweb.com/fitnesspartner/...Cardiovascular Machine Workouts:http://www.primusweb.com/fitnesspartner/...Balance Your Way to a Stronger Body:http://www.webmd.com/content/article/64/...Understanding Your Training Heart Rate:http://www.primusweb.com/fitnesspartner/...Exercise Errors:http://www.primusweb.com/fitnesspartner/...Getting a Flat Stomach:http://www.webmd.com/content/article/71/...Weight Lifting - Does Order Matter:http://www.webmd.com/content/article/80/...Encouraging Exercise in Your Kids:http://www.webmd.com/content/article/95/...Strength Training Safe and Effective for Kids:http://www.webmd.com/content/article/32/...*4) Get plenty of sleep. Sleep experts say most adults need between seven and nine hours of sleep each night for optimum performance, health, and safety. *5) Educate yourself continually on health issues and make a life long commitment to good health. A great free publication is “Dietary Guidelines for Americans 2005”. A reputable test you can take to measure your biological age is at http://realage.comLook at all areas where you can enhance your health. For example, make improvements in the quality of the air you breathe. Review outdoor air quality forecasts where you live and get an indoor air purifier. Send me an email or yahoo instant message to "gainbetterhealth" if you have any questions and good luck!*Click on all the source links below to get the full benefit of the recommendations. The answers presented to your health questions are not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health providers with any questions you may have regarding a medical condition. Source(s):
My 25 years of health research and experience.Source Links:Calorie Calculators: http://www.nutritiondata.com/http://www.calorieking.com/foods/...Calculate Basal Metabolic Rate (BMR): http://health.discovery.com/tools/calcul...Physical Activity Calorie Calculators: http://primusweb.com/fitnesspartner/jump...http://www.weightlossresource.com/tools/...Calculate Calorie Requirements:http://www.primusweb.com/fitnesspartner/...Free Online Diet and Fitness Calculators:http://www.mypyramidtracker.gov/...http://sparkpeople.com/http://www.fitday.com/Body Weight Calculators:http://www.halls.md/ideal-weight/body.ht...http://www.kidshealth.org/kid/exercise/w...Glycemic Index and GI Database Website: http://www.glycemicindex.com/Harvard School of Public Health Article on Carbohydrates:http://www.hsph.harvard.edu/nutritionsou...MayoClinic Article on Water: http://www.cnn.com/health/library/nu/002...Food Pyramids:http://www.rayandterry.com/html/images/p...http://www.mypyramid.gov/Foods to Eat:Antioxidant Superstars - Vegetables and Beanshttp://www.webmd.com/content/article/104... Antioxidant Loaded Fruitshttp://www.webmd.com/content/article/104...Good Carbs Mean Better Weighthttp://www.webmd.com/content/article/100...The Benefits of Proteinhttp://www.webmd.com/content/article/85/...Some Fats Are Good For Youhttp://www.webmd.com/content/article/49/...Antioxidants in Green and Black Teahttp://www.webmd.com/content/article/104...What You Should Eat Dailyhttp://www.oprah.com/health/yourbody/sli...Best Foods to Fight off Disease and Keep You Healthyhttp://www.oprah.com/health/yourbody/sli...Certified Trainers: http://www.acsm.org//am/template.cfm?sec...http://www.nsca-lift.org/http://www.acefitness.org/http://www.nasm.org/Cardiovascular, Core, and Strength Training: Exercise Prescription on the Net:http://www.exrx.net/Starting an Exercise Programhttp://www.primusweb.com/fitnesspartner/...Strength Training Basicshttp://www.primusweb.com/fitnesspartner/...Cardiovascular Machine Workoutshttp://www.primusweb.com/fitnesspartner/...Balance Your Way to a Stronger Bodyhttp://www.webmd.com/content/article/64/...Understanding Your Training Heart Ratehttp://www.primusweb.com/fitnesspartner/...Exercise Errorshttp://www.primusweb.com/fitnesspartner/...Getting a Flat Stomachhttp://www.webmd.com/content/article/71/...Weight Lifting - Does Order Matterhttp://www.webmd.com/content/article/80/...Encouraging Exercise in Your Kidshttp://www.webmd.com/content/article/95/...Strength Training Safe and Effective for Kidshttp://www.webmd.com/content/article/32/...Sleep Website: http://sleepfoundation.org/Dietary Guidelines for Americans 2005:http://www.cbsnews.com/htdocs/pdf/foodgu...Realage Website: http://www.realage.com/AirNow Website: http://airnow.gov/Indoor Air Purifier Ratings: http://www.air-purifier-power.com/top-10...

Sets To Choose From

Sets from July 31 - Sept 15
(2400yd total)
2 x 150; 300
3 x 100; 300
4 x 75; 300
6 x 50; 300

5 x 100 - #1: Smooth/Cruise, 2: 75 Smooth, 25 Hard, 3: 50 Smooth, 50 Hard, #4: 25 Smooth, 75 Hard, #5 100 Hard

1 x 100 Mountain (400 total) (Swim, Pull, or Kick) - 25, 50, 75, 100, 75, 50, 25

1 x 100 Double Mountain (800 total) - 25, 25, 50, 50, 75, 75, 100, 100, 75, 75, 50, 50, 25, 25

1 x 100 Triple Mountain (1,200 total)

1 x 200 Mountain (500 total) (Swim, Pull, or Kick) - 50, 100, 200, 100, 50

1 x 200 Double Mountain (1000 total) - 50, 50, 100, 100, 200, 200, 100, 100, 50, 50

1 x 200 Triple Mountain (1,500 total)

1 x 500 Mountain (1,100 total) - 100, 200, 500, 200, 100

2 sets of 4 x 50 Descending (400 total)

N x 50 OverUnders on 1:30 to finish your workout

(500 total)
4 x 50 on :50
1 x 200 on 3:15
1 x 100 on 2:15

300 ComeDown (1,200 total)
300 Fr on 5:00, 3 x 100 Fr on 1:40;
200 Fr on 3:20, 2 x 100 Fr on 1:40;
100 Fr on 1:40; 1 x 100 Fr on 1:40

4 x 100 Fr K on 2:30

4 x 100 Fr on 1:30 descending

3 x (4 x 50 Fr on :45 descending) - rest extra :15 between each set of 4

Fat No Mass

workout partner dot com
workout partners dot com
workout friend dot com
workout buddy dot com

Area for workout selection: ability levels 1-5), choose sets, choose types of sets(eg k, pull, sprint/distance, length of set (time, distance), choose entire workout, adjust pace of sets?, printer friendly version that prints on a quarter of the paper so it can be folded and stuffed in a ziploc bag,

Area for individuals to connect with others and form a virtual team. Support, feedback, sharing, dealing with problems. Post your workouts, post your weight, tell about where you workout, share your goals, history/background, whatever. "this is not a dating service"

Group/individual blogs-workouts, keep running total of yardage, weight, goals, blog template for workouts,

How to get started, options,

shopping links

Write articles, create content:

1. Equipment reviews
2. What and why you descend(e.g.)
3. Ways to motivate
4. Events lists and links, pedometer map link
5. Links to organizations like Masters, etc
6. Why keep a log?
7. Why write down your goals?

Success stories

http://www.allrighthere.net/wd/ The workout diaries
http://workout-routines.blogspot.com/ weightlifters, bodybuilders
http://www.celestialstudios.ca/~rstinn/ weightlifter
http://turbulencetraining.blogspot.com/
http://www.goswim.tv/pMachinePro/forum/threads.php?id=3503_0_2_0_C forum post question
http://www.associatedcontent.com/article/58197/workout_music_for_cardiovascular_training.html#58197