Open turns with a two-hand touch

Setup

1. A lifeguard or qualified teacher on deck. Swimmers start about 8 m out from the turning wall, one lane each or one at a time per lane.
2. Walk through the turn standing in the shallow end first: touch, elbow back, knees in, other hand over the top, feet on the wall.
3. Swimmers waiting their turn rest at the side of the lane, clear of the wall.

How it runs

1. Swim breaststroke in to the wall and touch with both hands at the same time.
2. Pull one elbow straight back, tuck the knees up under the body and turn onto the side, taking a breath as the head comes round.
3. The other hand goes over the top towards the far end; both feet plant on the wall, sideways, as the body sinks just under the surface.
4. Push off on the side, rotate to the front during the glide, then do the breaststroke pullout and swim back out to the start.
5. 8 to 10 turns each, rest between turns. Then repeat with butterfly into the wall.

Coaching points

• Time the last stroke so the hands arrive at the wall on a stretch, not on a short half stroke.
• Both hands touch together and separated. Check your competition's rules for the exact wording.
• Keep the turn small: knees close to the chest, hips close to the wall.
• Breathe while the head is up during the turn, then get the face back down for the push.
• Push off with the feet at about hip depth, arms meeting in streamline, not straight down or towards the surface.

Common mistakes

• One hand touching before the other, or a one-handed touch.
• Hanging on the wall and looking around before turning.
• Pushing off on the back or flat on the front instead of on the side.
• Feet too high on the wall, so the push sends the swimmer up and out.