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Wednesday – Checking our flip turns

One of the key elements of performing flip turns in both freestyle and backstroke is making sure that swimmers plant their feet on the wall with a knee bend in the leg of 90 degrees. You can use a plant, pause push drill to get swimmers to check for this. By pausing for 2 seconds to check that the knees are bent at 90 degrees before pushing off, gives valuable feedback to the swimmer in terms of performing their turns correctly. Make sure that you have enough space between each swimmer for this drill.

Warm Up

200m F/S

8 x 75m F/S as 25m kick, 25m pull, 25m swim @2.00

Main Set

8 x 25m F/S single-arm drill @45

6 x 50m F/S with plant, pause and push turn @1.30

6 x 50m B/S with plant, pause and push turn @1.30

Quality work

4 x 50m Sprint as 2 x F/S and 2 x B/S @3.00

50m B/S EZ

4 x 25m Sprint as 2 x F/S and 2 x B/S @2.00

50m B/S EZ

Total: 2000m

Richard Bruford View All

Richard is currently Secondary School Principal of Suzhou Singapore International School, one of China's leading international schools. He leads workshops across the Asia-Pacific region for the International Baccalaureate in the areas of pedagogical leadership and approaches to teaching and learning. Richard consults with schools on the topics of school improvement and effective implementation and use of technology.

With a background in public and independent school education in the UK and Australia, Richard is enjoying his international school adventure in China. He is passionate about developing and supporting educational leaders, as it is essential to improving all schools.

Richard is a proud family man and feels lucky to be married to Kim and father of their son Austin.

In his spare time Richard enjoys to swim, bike and run and is a now retired football player and coach (with occasional guest appearances)

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