Video transcription

Hi, this is Phillip Toriello, and this is how to do a freestyle flip turn in the water. As you're swimming into a wall, the quickest and most efficient way to get off that wall, is by performing a flip turn. The way that I look at it, is as you're coming into the wall. When you're about a half a body length away, or even an arm's length away, you're going to want to go ahead and tuck your forehead, down into your belly button, while simultaneously bringing your knees, bringing your knees up into your forehead. You're going to curl up into a tiny little ball, flip over onto your back, just like a somersault. Plant your feet on the wall, and spring off like a rocket. You'll be springing off onto your back. As you push off that wall, you're going to twist onto your stomach, in a streamline fashion. Start your flutter kick, or dolphin kick, and as soon as you break the surface, start your stroke, and go back into your freestyle. Another way to look at this, is as you're swimming into the wall, there will be T's at the bottom of the pool, which are approximately one stroke, one full stroke away from the wall. You'll take that last stroke, and immediately flip into your turn, and again, don't push off until your feet are firmly planted on the wall. What some people tend to do, is they'll flip, their feet won't be on the wall, and then they'll kick the wall with all their might, damaging their heels, and causing their body quite a shock, so plant your feet firmly on the wall. Spring off, with your hands up top, in a streamlined fashion, twist on your stomach, and kick away into your stroke. For more questions on flip turns, please contact your local swimming expert.