The cross over flip turn is a form of a swimming flip turn that is primarily used in the Individual Medley (I.M.) when transitioning from backstroke to breaststroke.
In this episode of #WhiteboardWednesday we’re teaching you how to make this transition the fastest turn of your I.M.!
What Are The 4 Types of Flip Turns?
Freestyle flip turn:
A flip turn is the process of changing direction at the wall to stay swimming continuously. In freestyle, this includes a forward somersault. Learn tips here >
Backstroke flip turn:
A backstroke flip turn requires you to flip over on your stomach, do a forward somersault, then push off on your back.
Open flip turn:
For breaststroke and butterfly, these flip turns require a two hand touch to the wall, then push off on your stomach.
Transition I.M. flip turn:
- Fly > Back transition
- Back > Breast transition
- Breast > Free transition
What Is A Crossover Flip Turn?
In this Whiteboard Wednesday, we are focusing on the Crossover Flip Turn, which is the backstroke to breaststroke turn. This is also considered an open flip turn. There are 3 different ways to do this turn:
Option 1 – Open Turn (Slow)
Finish on your back with your leading arm, take a breath, flip over on your stomach, then push off on your stomach.
Option 2 – Bucket Turn (Fast)
Finish on your back, use your lead arm that touches the wall to pull your legs in, do a backflip, then push off on your stomach for breaststroke.
Option 3 – Crossover Flip Turn (Fastest)
Finish on your back, use your lead arm, set your arm position on the wall, then turn your body over at the same time so you can push off on your side.
4 Steps to a Perfect Crossover Flip Turn
Step 1 – Approach
Approach the wall on your back, and count your strokes so you know your distance to the wall.
Step 2 – Touch
Your top arm will cross your body diagonally (across your nose) and you will touch the wall while on your back.
Step 3 – Flip
Rotate your body laterally, touch and push off the wall with your top arm, while you bring your knees to your head, which allows you to flip, so you can push off with your legs quicker. Make sure you touch the wall while you are still on your back, or you will be disqualified.
Step 4 – Push
Push off in a perfect streamline, and transition from your side to your stomach.
How To Practice the Crossover Flip Turn
Here are three drills you can practice to fine-tune your crossover flip turn:
1 – Practice finishing to the wall with your top arm and shoulder up.
2 – Use the lane-line to practice pulling behind yourself.
3 – Practice mid-pool away from the wall.
To hear all our tips, listen to this episode on Soundcloud or watch the video above to see how it’s done!
Swim with the MySwimPro App
When you’re training on your own, it can be tough to know how to get the best workout. That’s where the MySwimPro app comes in! We help you make the most of your time in the water with personalized, Guided Workouts and Training Plans designed to help you reach your health and fitness goals.
As you improve, MySwimPro Coach will keep challenging you, to help you get faster and fitter than ever before.
Sync a compatible Apple or Garmin smartwatch for extra tracking, and Set-by-Set guidance. Or, print a PDF of your Workout to bring with you to the pool.
Ready to get started? Download MySwimPro on iPhone or Android, and use code SWIM35 to save $35 on your first year of training with MySwimPro Coach!