Ryan Woodruff, North Carolina Aquatic Club
This post was originally published to swimtelligence.blogspot.com
This drill was recommended to me by Griff Helfrich, one of our assistant coaches. It is designed to help a swimmer set up and execute a breast or fly turn correctly with maximum rotational speed. I’ll call it Triple Turn drill.
The explanation is simple enough: when the swimmer approaches the wall, he or she executes three consecutive open turns. During the first two, the swimmer does everything but the push-off, then reloads the body for another turn. On the third one, the swimmer pushes off the wall as normal.
When executing the Triple Turn, the swimmer must pay attention to several technical elements – a strong knee drive, swift compact arm action, and driving the head straight back into an agressive streamline to depart the wall.
This drill could be performed in the middle of any breast, fly, or IM set, or could be done with the swimmer beginning from a prone kicking position and initiating the Triple Turn on command or on a whistle.
Here is a brief look at one of our swimmers, senior Bryce Mendes performing the Triple Turn during a breaststroke set.