Backstroke turn using the flags

Setup

1. Backstroke flags 5 m from the turn wall. Swimmers should already know their stroke count from the flags to the wall.
2. Swimmers start around mid-pool, one at a time per lane, swimming backstroke towards the turn wall.
3. Swimmers who can't yet tumble turn confidently on freestyle practise that first.

How it runs

1. Swim backstroke in from mid-pool. Start counting strokes as the head passes under the flags.
2. On the agreed stroke (usually one or two fewer than the full count to the wall), roll onto the front as that arm pulls through. This is the one continuous arm pull allowed on the front.
3. Straight from that pull, tuck and tumble. No kicking or gliding on the front before the somersault.
4. Feet land on the wall, the swimmer is on the back, arms already in streamline. Push off on the back.
5. Kick underwater in streamline and break out with the first stroke well before the 15 m mark, then swim easy to the far end.
6. Repeat 8 to 10 turns. Swimmers adjust their turn stroke by one if they arrive too close or too far from the wall.

Coaching points

• The count does the looking: eyes stay up until the roll.
• Roll and pull in one movement; the pulling hand finishes by the hip as the chin tucks.
• Tight tuck, knees to the chest, so the feet land high on the wall.
• Leave the wall on the back, not on the side.

Common mistakes

• Gliding or taking an extra kick on the front before turning, which is a disqualification in competition.
• Taking a second arm stroke on the front.
• Turning too far out and pushing off a toe-tap on the wall.
• Staying underwater past the 15 m mark after the push-off.