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Table of Contents
What strokes do you do flip turns for?
Flip Turn The flip turn is an important component of freestyle swimming, and can also be used in breaststroke. The turn is intended to permit a coordinated change of direction that allows the swimmers to maintain both their speed and the cadence of their stroke.
What is stroke and turn?
Stroke judges observe whether the rules relating to the style of swimming designated for the event are being observed. They are usually positioned on the sides of the pool. Turn judges will usually only have jurisdiction over the starts and turns, while stroke judges will usually have wall-to-wall jurisdiction.
Does breaststroke has a flip turn required?
The notion of doing flip turns in breaststroke (or butterfly) might seem strange. The first thing that comes to mind for most swimmers is probably “I’ll get DQ’d.” But interestingly, as long as you still touch the wall with both hands, flip turns are perfectly legal in breaststroke and butterfly.
What is turn judge 2 in swimming?
The stroke judge ensures compliance with the rules pertaining to the mechanics of the swim such as the arm stroke and kick. The turn judge observes the swimmers from either the start/finish end or turn end of the pool. The turn judge is responsible for judging the starts, finishes, and turns during each race.
Meet managers
The Meet Manager is responsible for planning and organizing all aspects of the meeting and making sure it runs smoothly. From registering the meeting with Swim Ontario months in advance, to inviting coaches from other clubs to register, handling the deluge of incoming credentials to ensuring awards are properly prepared and distributed, this job requires someone of great patience and patience , perseverance and attention to detail if the meeting is to be a success.
referee
The Referee has overall authority and responsibility to ensure that the competition conforms to all applicable rules and regulations. The umpire will decide all issues related to the conduct of the swim meeting and review all disqualifications. To be trained as a referee, an individual must first have been certified as a starter for at least one year and recommended for promotion by the head of the regional officials.
Instructor
If you have a lot of contact with the swimmers and you have good organizational skills, the instructor position might be right for you. Of course, the clerk contributes greatly to a well-run meeting. The secretary will of course check swimmers into the event, “scrape” swimmers who are absent or not intending to swim in a competition, and place swimmers according to their entry times. The Marshal can of course also lead swimmers from a staging area to the starting blocks. The training includes a clinic and an apprenticeship.
marshal
Safety is a major concern at swimming events and the Marshal is given the important responsibility of maintaining a safe swimming environment. This may include supervising warm ups, crowd control on deck and monitoring swimmer behavior in and out of the pool.
Starter
The starter ensures that all swimmers get a fair and equitable start. The starter works closely with the referee and assumes responsibility for the start at the referee’s signal. The starter places the swimmers on the starting blocks or in the water, instructs the swimmers to “take their mark,” and works with the referee to determine when a false start has occurred. The starter is also responsible for ensuring that the starting equipment is operational before the start of a session and can brief the timekeepers on their duties. An individual must be certified as a stroke and gymnastics official for at least one year before training as a starter.
timer
If you’ve ever taken part in a swimming competition, you’ve probably heard the announcements asking parents to volunteer as timekeepers. What you may not appreciate is that timekeepers are officials and it takes many timekeepers to officiate a swim meeting. A six lane pool requires 18 timers per session. Most parents start their volunteer activities as lane timers. As a track timekeeper, you operate various timing devices such as stopwatches or buttons that are attached to the automatic timing system. Lane timers are responsible for starting their clocks on the starter’s signal and stopping their clocks or activating their buttons if any part of the swimmer’s body touches the wall at the finish. The time is then recorded and used to determine race results. Timer meetings are held just before a session begins to explain the timer’s duties and answer questions.
chief timer
Bored with the timing? Ready for a job with more action and responsibility? The chief timer ensures that all lanes have timers, working stopwatches and buttons, clipboards, pencils, and time cards or sheets. The chief timer starts two guards at each race and provides the timers with a working clock when their own clocks fail. The chief timer can also be asked to train the lane timers at the beginning of a session.
impact and turning judges
The Judge walks along the edge of the pool, usually between the backstroke flags, and watches the swimmers on his half of the pool. The swimming judge will ensure that rules relating to swimming mechanics such as arm strokes and kicks are followed. The turn judge will observe the swimmers from either the start/finish end or the turn end of the pool. The corner judge is responsible for judging the starts, finishes and corners during each race. The batter and turner positions are often combined into one position called the batter and turner. Before being able to work independently, hitting and turning judges must attend a training clinic and apprentice under the guidance of a certified hitting and turning official.
recorder
If you’re computer savvy, you might be a natural on the recorder. Swimmers’ times are entered from their timing scorecards into a computer running Hy-Tek Meet Manager software, where they are matched to the individual swimmer’s name. The recorder is responsible for bringing all this information together, publishing the results of the races and printing labels for the awards. The training includes a visit to a clinic, followed by an apprenticeship.
runner
Runners are responsible for collecting the result cards from the timekeepers at the end of each heat and handing them to the referees. They may also be asked to deliver scorecards to the recorders in the computer room. This is a perfect job for a younger sibling who wants to help at a get together.
official dinner
The officers’ catering person looks after the catering of our volunteer officers and coaches. Coffee and refreshments will be provided prior to the meeting, and lunch and/or dinner will be provided as required. A good supply of food for officials and coaches keeps teams coming back for future meetings.
How do you get disqualified from backstroke?
Backstroke Turns
You are allowed to turn onto your stomach and take one freestyle arm stroke before flipping. Take more than one stroke, and you are disqualified!
To avoid disqualification, practice legal swimming technique at every practice session and make sure you understand the rules for your races. Building proper muscle memory reduces the chances of slipping and being disqualified in the races you train so hard for!
What does it mean to be disqualified?
If you are disqualified, your race or relay will not be eligible for any placements, points, awards or time qualifications. Basically, your swim doesn’t count at all, even if you swam a personal best or won your run!
Most swim meetings have officials around the pool and behind each lane to monitor and flag disqualified swimmers. If you are DQ, you are allowed to finish your race. The officer will speak to you afterwards and tell you why you were disqualified.
Related: Swim Meet Terminology & FAQs
The DQ is only valid for a single race. If you have more races after the event you were disqualified from, you can still swim them.
In relays, if a swimmer breaks a rule, the entire relay team will be disqualified.
Now that we understand what it means to receive a DQ, let’s look at the most common types of swimmer disqualification.
General swimming rules
These general rules apply to all four-bars and relays.
15 meter rule
For butterfly, backstroke and freestyle starts and turns, swimmers must not go deeper than 15 meters under water. Part of the body must break the surface at the 15 meter mark or the swimmer will be disqualified. Most railway lines have a marker indicating the 15 meter mark.
This rule does not apply to the breaststroke.
false start
In an individual competition (and the first leg of a relay) a false start will occur if you begin to start before the buzzer sounds. Automatic DQ!
See also: 6 tips to improve your swim start
Any flinch or movement after the official has said “take your aim” may be counted as a false start.
In the second, third, and fourth legs of a relay, a false start occurs when your feet leave the block before your teammate has touched the wall. In relay starts, you’re allowed to move before your teammate hits the wall – you just can’t jump off the block!
Drag the track line
Pulling the track line is also a no-go. If you accidentally hit the lane line, you probably won’t be disqualified. If an official can see you intentionally using the track line for forward propulsion, you’ll be DQ’d.
Touch below
If the pool you are racing in is shallow, you are not allowed to push off the bottom (or use the bottom for any kind of forward motion).
If you have to stop mid-race and get up, that’s most likely fine as long as you stay in one spot while you rest and push yourself off the wall (not the bottom) when you start swimming again.
If you accidentally touch the bottom while diving you will not be disqualified as you are not using the bottom to increase your propulsion.
Round Rules
Each shot has its own draw rules. Make sure you know them (and practice them well) before race day!
two-hand touch
In butterfly and breaststroke and in the finish, you need to do a simultaneous touch with two hands. Your hands must touch the wall at, above or below the water surface at the same time. If one hand touches the wall before the other, you’ll be DQ’d!
See also: breaststroke or butterfly turn
The 2-hand touch also applies to the butterfly and breaststroke portions of the individual medley.
backstroke spins
In the backstroke, the flip rotation must be a continuous rotation. You are allowed to roll onto your stomach and do a freestyle arm slap before overturning. Take more than one punch and you will be disqualified!
You have to push your back off the wall.
Freestyle Spins
See also: How to do a Freestyle Flip Turn
Freestyle turns have the most leeway. The rule? You must touch the wall with part of your body at the end of each length.
Stroke specific rules
In addition to the general rules outlined above, each shot has its own set of rules. Here we present some basics.
butterfly
Kick: Your feet must kick together. If you swim butterfly with a scissors or breaststroke you will be disqualified.
Your feet must step together. If you swim butterfly with a scissors or breaststroke you will be disqualified. Arms: Your arms must move simultaneously throughout the stroke. The arms also need to rest above the water.
Your arms must move simultaneously throughout the stroke. The arms also need to rest above the water. Posture: You must swim the race and finish on your stomach. During the twists, you must be at or above vertical and lean toward your chest (which means you can’t push off on your back or too far to the side).
backstroke
Start: You will be disqualified if you clip your toes over the edge of the chute or touchpad. Your feet must be underwater on the wall.
You will be disqualified if you put your toes over the edge of the chute or touchpad. Your feet must be underwater on the wall. Posture: You must remain on your back for the duration of the race (minus your spins). You must also finish the race on your back.
breaststroke
Extraction: You can make one extraction per length. You are allowed a full arm pull, a dolphin kick, and a chest kick before you break the surface and start punching. Most swimmers get a DQ for doing more than one dolphin kick.
One extension per length is possible. You are allowed a full arm pull, a dolphin kick, and a chest kick before you break the surface and start punching. Most swimmers get a DQ for doing more than one dolphin kick. Kick: Like a butterfly, your feet must kick at the same time. No scissor kick!
Like a butterfly, your feet must step at the same time. No scissor kick! Arms: Your arms must move at the same time.
Your arms must move at the same time. Punching Cycle: You must follow the following punching cycle/sequence: 1 arm punch + 1 leg punch. Your head must break the surface with every hit.
freestyle
Technically, you can swim any stroke in a freestyle event. If you choose to swim another stroke, the rules of that stroke apply. Note that if you choose to breaststroke the 50 freestyle, your time will still be counted for the 50 freestyle.
With these loose requirements, freestyle doesn’t have to follow too many important rules. The most important (besides those we’ve covered above): part of your body must break the surface of the water at the 15 meter mark, and while you swim, part of your body must stay above the water.
Individual medley
In IM races, the rules apply to each individual shot. You must swim the moves in the following order to avoid a DQ:
IM Order (Individual): Butterfly, Backstroke, Breaststroke, Freestyle
Butterfly, Backstroke, Breaststroke, Freestyle IM Order (Relay): Backstroke, Breaststroke, Butterfly, Freestyle
A few lesser-known DQs
Keep these lesser-known transgressions in mind during your swim events to avoid disqualification!
Deliberate Delay or Misconduct
Your actions outside of the pool can disqualify you! If you are late for your run, disrupt another swimmer, or use profanity towards other swimmers, you risk disqualification. Be a good sport and respect your fellow swimmers and you should be fine.
crossover turn
Many top swimmers use the crossover turn to transition from backstroke to breaststroke in IM races. If they turn over 90 degrees towards their stomach before their hand touches the wall, they will be disqualified for not finishing the back length on their back. Learn how to make a crossover curve here >
15 meter rule Re-immersion
As previously mentioned, swimmers cannot stay deeper than 15 meters underwater in the butterfly stroke, backstroke, and freestyle. After the 15 meter mark, part of the body must remain afloat for the duration of the race including the finish line. In the backstroke, many swimmers dive under to touch the wall and complete the race. In some cases, this results in full body submersion before the hand touches the wall – and a DQ!
graduated order
When you swim a relay, your team enters the relay in a specific swimming order. If you swim in a different order you may be disqualified.
This also applies to the batting order in medley relays. You have to swim backstroke, breaststroke, butterfly and freestyle in that order.
swimsuit
In elite competitions, swimmers must wear suits that meet FINA standards. Read the full FINA standards here >
For men, the suit must not go past the navel or below the knee. For women, the suit must not have a zipper, cover the neck or protrude beyond the shoulders. If you wear a suit that is not FINA approved you will be disqualified. When shopping, most swimsuit brands will indicate whether the suit is FINA approved.
While all of these rules may seem overwhelming, don’t overemphasize them. Trust your training and go into every race with a positive attitude. Have fun and swim fast!
If you need help training for an upcoming race, download the MySwimPro app! Get a personalized training plan with guided workouts tailored to your speed, skill level and goals.
What are the five biggest mistakes of the swimmers in freestyle?
- Mistake #1: Head position. …
- Mistake #2: Arm extension and pull. …
- Mistake #3: Body rotation. …
- Mistake #4: Kick. …
- Mistake #5: Breathing.
But as a beginner swimmer progresses from dog paddling to specific strokes, it becomes much more apparent how small tweaks can make a huge difference in performance and efficiency — especially as things get more and more competitive.
And as an athlete progresses through their swimming career (whether you’re a collegiate athlete or a self-taught IRONMAN training enthusiast), it’s all too easy to pick up bad habits along the way. Just sit down and watch the swimmers at your local pool for a few minutes – no two swimmers have the same mechanics.
Proper guidance from a coach can help break these bad habits at every stroke, including freestyle swimming. This usually includes a visual assessment (sometimes recorded on video) with actionable tips and training plans tailored to your ability and skill level.
Enter Sandy Ziya – not only is she a USA Triathlon Certified Coach and USA Swimming Coach, but she is also a Functional Physician, Acupuncturist, and Certified Personal Trainer and Yoga Instructor. Basically she does everything.
While we can’t provide personalized instruction just for you in this article, here Coach Ziya unpacks five of the most common mistakes she encounters when it comes to freestyle swimming technique and provides quick-and-dirty tips for improvement.
Mistake #1: Head Position
When it comes to freestyle swimming technique, the head position is almost always too high in my opinion, with fear of access to oxygen being the likely cause!
Tips for improvement
Use the pool to improve head position. The open water is generally too challenging and it’s difficult for beginners when it comes to head position – which ultimately ends in frustration. Use the track lines as your focal point when turning to breathe, and maintain a much flatter horizontal position.
If you can fully describe cloud formations, you are probably lifting and rotating too far. Also, use the bottom line in the pool to keep your gaze lower when you’re not breathing. The angle changes slightly when the line ends to identify the wall to turn. Turning over over time will become natural and no change in position is required.
Mistake #2: Stretching and pulling your arm
The most common mistakes are pushing down into the water and sliding caused by overextension. Gliding slows you down too much and creates long gaps in the stroke count.
If you press the water, you will move to the wrong level. You should be moving in a horizontal plane, not a vertical one, and that’s why you need to pull the water back behind you – while moving your body forward.
Tips for improvement
I like to use paddles to eliminate the “pushdown” and I also like to use the weight room. All you need are cables and a mirror to see your body movements.
This builds muscle memory, which carries over in the water.
As you pull the cable back, assume a forward-leaning position, keep your elbows up, and pull back while twisting slightly. Don’t worry about the funny looks, the other swimmers in the gym will appreciate what you’re doing!
Mistake #3: Body rotation
Flat body rotation is a common mistake I see, leading to short shots and poor mechanics overall. When we rotate and achieve effectively, we get there faster.
Tips for improvement
The sliding drill with ribs is perfect for this. Twist from side to side with your face in the water pinched by your armpit and kick about six times (without stroking). Inhale, then roll to the other side. To repeat.
You can use a waist belt tool with a ball inside that rolls sideways to make an audible knock. This feedback lets you know that your rotation is complete and the opposite movement should begin.
Mistake #4: Kicking
The most common kick mistake I see in freestyle swimming is the “over” kick. This is due to a lack of proper upper body mechanics.
Tips for improvement
Get a pair of fins made for developing kicking skills – the long fins (not the short ones) encourage healthy kicking mechanics. Mixing common kicking exercises with different speeds and patterns can create muscle memory here.
Mistake #5: Breathing
Regardless of age, the most common breathing error I encounter is athletes holding their breath underwater when their face is down. Your face in the water means smooth, even exhalation—period.
Tips for improvement
You can hum underwater, search for your bubbles underwater, or search for the geyser that forms when you turn to breathe, knowing that you’ve exhaled every second until your head turns.
Also, try swimming with your face underwater and intentionally holding your breath. Notice how awful it feels – you can immediately feel how much less stress you feel when you exhale when your face is underwater.
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Please note that the information in the Polar Blog articles cannot replace individual advice from medical professionals. Please consult your doctor before beginning any new fitness program.
In what two strokes must you touch with two hands?
Both Breaststroke and Butterfly Stroke require “two – hand – touch”.
Who invented the flip turn in swimming?
This includes the invention of the flip-turn, which was first introduced in 1936 by Al Vande Weghe, a 16-year-old high school student at the time.
How to officiate backstroke
See some more details on the topic stroke and turn judge cheat sheet here:
Stroke & Turn Cheat Sheet – Forrest Crossing Flippers
Judge the transition from stroke to stroke based on finish rules for each stroke. MEDLEY RELAY. • ORDER: Backstroke, Breaststroke, Butterfly, Free • …
Source: fcswim.swimtopia.com
Date Published: 4/21/2021
View: 7322
Midlakes Officials Cheatsheet – TeamUnify
Please refer to the Mlakes Swim Plan and the USA Swimming Rulebook (and interpretations) for val swimming stroke and turn descriptions and rules. If you …
Source: www.teamunify.com
Date Published: 2/23/2021
View: 5603
SWIMMING RULE QUICK REFERENCE INFRACTION SHEET
This card is to assist as a quick reference gue for Judges of Stroke and Inspectors of Turns. It must not be used as a substitute for the …
Source: resources.fina.org
Date Published: 4/22/2022
View: 9697
OFFICIALS’ BRIEFING – USA Swimming
Turn Judge: Start – From entry into water through completion of first arm stroke. Turn – Last stroke and kick prior to touch and through first …
Source: www.usaswimming.org
Date Published: 7/15/2021
View: 9062
STROKE AND TURN JUDGES
Referees and chief judges will ask questions when a stroke and turn judge makes a call, but the referee can only overrule the call on a point of rule.
Source: www.pvswim.org
Date Published: 3/26/2022
View: 1266
JUDGE OF STROKES & INSPECTOR OF TURNS
the wall. ✓ An arm stroke in free and backstroke is a single arm pull; in butterfly and breaststroke it is the full …
Source: swimming.ca
Date Published: 11/23/2022
View: 5956
Strokes & Turns Training
Strokes & Turns Judges are required to sign in at the Referee meeting prior to the meet start in order to get credit on the cover sheet for working.
Source: gralva.com
Date Published: 10/29/2022
View: 2503
Forrest Crossing Flippers
COMPONENTS OF A STRIKE
The rules describe the shot through the following components:
START – from the start of the race until the head breaks the surface of the water Head breaks the surface FINISH – from the beginning of the last full hit into the wall at the end of the prescribed distance
FREESTYLE
• Forward launch
• At the start and turn, the head must break the surface of the water at the 15 meter mark
• Any hub can be used
• Any kick may be used
• The swimmer must touch the wall at each turn and any body part may be used at the finish
BACKSWIMMING
On the turn, the swimmer can roll onto their chest and use either a single or double arm pull during the turning motion
Summer Rules: The turn doesn’t have to be in one continuous motion, but you can’t turn onto your chest and kick the wall in front of the flags
At the finish, the shoulders must not go beyond the vertical
• Start: in the water, with your back to the course, feet and toes must not be bent in or over the edge of the chute. If submerged at the start, head must come up before or at the 15 meter mark • SWIM ON BACK except on turns • Any punch may be used • Any kick may be used • Swimmer must hit the wall on every turn and touch on the wall Finally, any part of the body can be used.
CHEST STRIKE – IS A “CYCLE” STRIKE
• Forward launch
• Must swim on the chest; Can perform a pull past the hips and a down butterfly kick with or after the pull and before the breaststroke kick
• The head must break the surface of the water before the hands rotate inward at the widest part of the second stroke
• The arms must move simultaneously and in the same horizontal plane
• Hands recover from chest under, on, or above water
• Elbows must be under water except when touching
• The head must break the surface on each stroke cycle
• KICK: After a single downward butterfly kick, the movement should be simultaneous and in the same horizontal plane; Feet turned out
• When turning and aiming, the body must be on the chest, touching both hands at the same time (not overlapping)
BUTTERFLY
• Forward launch
• Must swim on the chest
• If submerged at the start and subsequent turns, the head must break the surface at a 15 meter mark
• An underwater stroke is allowed, which must bring the swimmer to the surface. • The arms must be brought forward over the water and brought back at the same time
• All up and down movements of the feet and legs must be simultaneous
• When cornering and at the finish, the body must be on the chest; touch with both hands at the same time
SINGLE MEDLEY (IM)
• Forward launch
• ORDER: Butterfly, Backstroke, Breaststroke, Freestyle (“Butter Back Breast Free” or “There is a fly on my back but the breast is free”)
• Freestyle is any stroke other than the previous three
• Rules apply to every shot
• In the summer league every 100 IM, so each “round” is actually a finish. Judge the transition from shot to shot based on the aiming rules for each shot.
MEDLEY RELAY
• ORDER: Backstroke, Breaststroke, Butterfly, Freestyle
• Freestyle is any stroke other than the previous three
• Rules apply to every shot
• No swimmer may swim more than one leg
• Every swimmer must leave the pool immediately after completing their stage, except for the last swimmer
INJURIES: ALL STRIKES APPLY TO ALL STRIKES:
• Not finished
• Stepping on or pushing off the ground
• Pull lane lines
• Do not touch the wall when turning or aiming
• Don’t start and end on the same track
• False Start – Starter/Reference call
RELAY START JUDGMENT
• “Relay Early Take-Off” is a DUAL VERIFICATION announcement
• The officials stand next to the blocks and look over the pool
• Toes to Hands Judge when toes leave the block or wall, then look down to see if the oncoming swimmer has touched
• If you observe an early start, mark an X on the swimmer number for that lane.
• Do not raise your hand
Joe Gardner Executes Perfect Breaststroke Flip Turns at Big Tens
The idea of doing flip turns in the breaststroke (or butterfly stroke) may seem strange.
The first thing that comes to most swimmers’ minds is probably “I’m going to get DQ’d.” But interestingly, flip turns are perfectly legal in breaststroke and butterfly strokes as long as you’re still touching the wall with both hands.
At last month’s Big Ten men’s championships, Purdue’s Joe Gardner was spotted doing flip turns in his 100 breaststroke, to the surprise of some viewers.
SwimSwam recently sat down with Gardner to discuss this rarely seen technique. The video below shows Gardner competing in the Big Tens 100 breast heats, finishing with 54.78. In the final, Gardner cut his time by another 3/10 to a 54.49 and finished 20th, despite opting for two open corners and a flip corner in that race (explained below).
Gardner is at the bottom of the screen in lane one.
(Video courtesy of Purdue Athletics.)
SwimSwam: First of all, did you set a best time thanks to the flip turns?
Gardner: I’ve bested the Big Tens by a couple of tenths, although I can’t guarantee the flip turns made the difference. I think the flip helped and of course [he] has more potential with practice, but other small technical factors also contributed to the best time.
SwimSwam: Why did you choose flip turns over open turns?
Gardner: To be honest, one reason I chose to do flip turns over open turns is that I found the race more enjoyable, although it had its own stress as it could go very wrong, when I made a wrong move. But I fed off the risk and it fired me up because I just wanted to try something new and be the guinea pig to see if there was any benefit to flip turning, which I think there is. My pre-race and final races could definitely have gone better, but afterwards I was all smiles and had the reassuring feeling, “Wow…I really did that.”
SwimSwam: What do you think are the benefits of flip turns in breaststroke?
Gardner: The flip turn has a number of advantages, but also some disadvantages. As for the benefits, the flip itself is faster than an open turn, I think it’s around 0.4 or 0.5 faster if it’s good. Then, when you push off, you have the opportunity to aim lower and slide under whatever waves you just brought in, instead of fighting through them like an open turn requires. The push off from this angle feels extremely smooth and you can definitely see the difference in drag when you compare it to the open turn.
The only downside, even if you make the turn, might be the lack of oxygen. That was my coach’s biggest concern but to be honest I don’t think it played a role in my races. However, when it comes to 200, I think it would do more harm than good in terms of oxygen.
SwimSwam: What were your trainer’s thoughts on the strategy? And was the first thought that you or your trainer thought you should try flip turns?
Gardner: I mainly work with Coach J Agnew and he was excited about the turnaround but also very cautious. I didn’t have to do much to convince him, I just reassured him that I believed in it and that I wanted to do it.
I realized that to do this turn you need pretty long arms and very flexible shoulders or you’ll hit the wall when you flip over… luckily I have long arms and I do a lot of shoulder stretches and I wanted to take the risk. It only took me one lap to figure it out, then I did a few more and showed it to J. He brought the senior official of the meeting over and he confirmed that everything I was doing was legal – and that got us excited.
SwimSwam: What are your thoughts on the flip turns now that you can think about your races?
Gardner: I only practiced this turn a few days before my race. I probably hadn’t done it more than 30 times. I had no expectation of what a full 100 would turn out to be, so I decided to do it all three rounds in the prelims just to get that trial and error effect and hope I could do it again, to employ a different strategy in the finale.
Preparing for the finale, I decided I wanted to hit the wall really hard on my first corner so I could get out the first 50 fast. That meant I might be working a little too hard for this corner, so I did an open corner. I felt like the second wall was the perfect time to do this while maintaining a steady pace with a good amount of power and oxygen. For the third turn, I decided that my muscles would be more engaged at this point and it would be harder to be as precise as possible with every move I needed to make, so I opted for the open turn. However, I think that with enough practice it would be effective in all three corners.
I enjoyed taking a risk, but I still had to focus on making sure I got points for my team. In the final I lost three tenths of my preliminary round time and improved a few places. It’s hard to explain [via email], but I relate the strategy to gymnastics as every move I made during the flip turn had to be precise. I had to nail it. But again, I could get a lot better with more practice.
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