by Todd Raubenolt

Created on: May 20, 2009

The turn is a critical part of any competitive swim, especially in a short course pool. This is especially true of Breaststroke. The Breaststroke is one of the most complicated stroke to master and is also the least efficient due to the requirements mandating your arms and legs remain below the surface of the water at all times. An effective turn allows the swimmer to conserve some of these inefficient strokes while maximizing the push off the wall.

A swimmer's entry into the turn is as critical as how they finish a race. A swimmer must decide when to take their last stroke into the wall. This can be difficult when a swimmer is caught between strokes. While this is true for any of the four competitive strokes, this decision is most critical in Breaststroke where all of the pulling action happens underwater, and is thus subject to higher resistance. When in doubt, you should reach for the wall in a streamlined position while gliding forward as opposed to taking an extra stroke. Of course, there is a rather famous counter to this argument performed by Michael Phelps while competing in the 100 meter the Butterfly in China, but you and I are not Mr Phelps! The penalty for taking an abridged stroke is exacerbated by the need to move both arms in the same motion and recover underwater. Butterfly also requires a synchronous arm motion, however your recovery is above the water and therefore subject to less resistance. While the butterfly recovery may take more effort, it can be accomplished in less time.

Once you have completed a legal touch (two hands simultaneous on a level plane), you will then enter the second component of the turn. Your momentum will be moving your body into the wall. While this happens, you should be pulling your legs up into a loose crouch position. At the same time, you must drop one arm and shoulder under the water and begin rolling to that side. Halfway through the roll, you must swing your other arm up over your body and then drop your head and this arm into the water. At this point, your entire body should be beneath the surface. Your feet should now be in contact with the wall and you will be positioned sideways in a tucked position, ready to push off

The next step is to stretch out with both arms while ducking your head while beginning your push off the wall. You need to make sure you have attained a streamlined position underwater parallel to the surface prior to starting your main push off the wall. Failure to do so will waste precious momentum from the main leg thrust.

Now you need to push hard off the wall, stretching out to maintain an ideal streamlined position. You should begin your one allowable arm pull the instant you feel your momentum from the wall degrading. Take a long, full arm pull as you begin angling your body towards the surface. Then complete your one allowable underwater kick. Your intent should be to time the completion of this kick with the moment your head breaches the surface of the water. You can then legally begin your stroke again. Perfecting the Breaststroke turn takes practice, but the effort is well rewarded with a more efficient race and fewer overall strokes taken. You will not be guaranteed a win with a good turn, but you are almost assured you will lose the race if you cannot effectively negotiate one.

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