October 20, 2016 2 min read
Breakdown of the turn: This transition is essentially half of a backstroke turn and half of a freestyle turn. As you come into the wall on your back, cross your top arm across your face and reach for the wall. Do not turn past your side before touching the wall! A legal transition requires swimmers to not break the plane until their hand hits the wall. Rotate your hand so your fingers are pointing down when you touch the wall. When you touch the wall, touch on your side. Flip over, using your hand as leverage to twist your body, so your feet hit the wall while you are on your side. Push off into a streamline and breaststroke pullout. Speed into the wall creates momentum to help you through each phase of the turn. If you’re having a hard time wrapping your head around the transition as a whole, try this progression one-by-one:
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