Streamline, Push-Off and Flip Turn Practice
A 2000 m session on the parts of pool swimming that happen at the wall, from a tight streamline push-off to relaxed flip turns.
- Duration
- 49 minestimated
- Distance
- 2,000 m
- Effort
- 51
- Level
- Intermediate
- Focus zone
- Endurance
Your values
Targets relative to your threshold values. Enter your values to see absolute numbers.
100% is your threshold pace. Higher values are faster, lower values are slower.
| # | Step | Length | Target |
|---|---|---|---|
| 1 | Warm-upEndurance Easy freestyle | 400 m | 85-92% CSS pace |
| 2 | Rest | 30 s | |
| 8 ×Repeat these steps | |||
| 3.1 | IntervalEndurance Streamline push-off, kick, break out flat | 25 m | 85-92% CSS pace |
| 3.2 | Rest | 20 s | |
| 6 ×Repeat these steps | |||
| 4.1 | IntervalEndurance Freestyle, flip turn at every wall | 100 m | 85-92% CSS pace |
| 4.2 | Rest | 20 s | |
| 8 ×Repeat these steps | |||
| 5.1 | IntervalTempo Fast approach, flip turn, quick push-off | 25 m | 92-96% CSS pace |
| 5.2 | Rest | 20 s | |
| 4 ×Repeat these steps | |||
| 6.1 | IntervalEndurance Freestyle steady, smooth turns | 100 m | 85-92% CSS pace |
| 6.2 | Rest | 15 s | |
| 7 | Cool-downRecovery Easy choice of stroke | 200 m | 75-85% CSS pace |
About this workout
In a 25 m pool you leave the wall about forty times per kilometer, so the walls are a big part of every swim. A tight streamline after each push-off saves energy, and a flip turn keeps your rhythm going instead of stopping for a breath at every wall.
The session starts with 25s where you push off in a firm streamline, take a few kicks under water and break out into the stroke without lifting the head. The 100s that follow put a flip turn at every wall at an easy pace. Breathe out through the nose during the somersault so no water gets in. Then come eight short 25s with a quicker approach and a fast push-off, and four steady 100s where the turns should feel routine.
If flip turns are new to you, practice the somersault in the middle of the pool first. In a 50 m pool the 25s finish at the halfway mark.
Tips
- Squeeze the ears with the upper arms and stack one hand on top of the other in streamline.
- Start the somersault about one arm length from the wall, right after your last stroke.
- Push off on your back or side and rotate onto your front during the glide.
Good forPoolMasters swimmingSprint triathlon
Season phaseBaseAny time