DeepSeaFox
Guest
A couple of things I find useful in learning this
1) To get the timing right.
First try to develop a clean glide in and turn.
Start about 6-8m up the pool, take 2-3 good strokes to get a reasonable amount of speed, then just fast kick the remaining distance before you turn. (see note)
By stopping the arm strokes early, you are better able to concentrate on the timing of the turn, which is vital. As others have said look for "your mark" on the floor.
You should find when you have the timing right that you can kick off and glide about the same 6-8m. Stop where you finish up, catch your breath and repeat until it is smooth.
In time you will learn to take additional arm strokes as needed so that you swim right up and turn at the right point. Only GOOD competition level swimmers will have their turn timing consistant lap to lap, so ALWAYS expect to kick (or glide) a little up to your mark.
If you try this doing laps you will get tired, and you will find it harder to remember the right spot to turn, in effect, you start task loading.
Once you have it working at 6-8 then move up to ONE lap and adjust slightly for the additional speed.
2) Learning a smooth turn
I find that if you focus on two things the others will fall into place.
1) Arm location
2) Tightness of the roll.
As you approach the wall [kicking] Complete one clean stroke (with breath) but let the arm remain at your side, while the other arm continues a (normalish) stroke and also stops by your side in the most streamlined position possible.
SO... There you are kicking into the wall with arms parrallel by your sides , a watching for your mark.
Key point to focus on is that when you turn - your arms DONT.
AS possible, keep your arms near the surface and pointing the way you want to go throughout the turn.
Next, with legs straight bend hard to put your head on your knees. I find that from that point on everything tends to happen on auto pilot.
Legs come out, bend to meet the wall and kick.
You are [perfectly] upside down [faceUP] when you kick off and as you glide out from the wall you roll over under the water. As far as I can tell it doesnt make a big difference how fast you roll if you have a straight body in your glide. This is somethign else that you will easilly refine over time.
Before learning to roll turn you should already have a smooth glide with hands tightly together and body like a board/dart. A good kick off should get you at least 6m, if you add a couple of dolphin kicks then 8-10m is a good target.
3) Breathing
Like diving this is something you adapt to slightly over time. As you get a better (smoother) technique and your body gets fitter you need to breathe less at a good speed.
During a good turn you are forced to take a long breath interval.
I would suggest before concentrating on the roll that you work on breathing once per 4 strokes over long distance. Until you have good breathing technique (call it Oxygen efficiency) then the additional stress of roll turning will likely DECREASE your total
speed.
At 100m per 1:40 pace I can now breathe once per 6 arm strokes but prefer one in 4. When I started swimming regularly I needed to breathe every 2, and I would get out of breathe if I tried to roll turn for 200m.
Now, at 1:20 pace still I need to breathe every 2 after the first 100m, and roll turns get difficult after more than 200m. But that is after swimming 4-5hrs most weeks for the past 2 years. For me, it takes a long time to build up fitness
[Side note on kicking]
In freestyle, Kicking is the MOST important factor for speed
When fit, you should be able to kick 100m not too much slower than you can swim it. So if your 100 metres is 2 mins then your 100m kicking (with or without board) should be well under 3min.
Many people when learning ignore the need to have an efficient kick and IMHO it is vital to perfect that part FIRST.
First, Just use a kickboard and kick like buggery (can I say that?)
it will quickly become obvious if you are moving fast or not. Experiment with your kick and get pointers until you have a fast kick in its own right. When you go back to swimming you will be astounded by the speed difference.:whoa:
After a few months you will also be amazed at the difference when diving ;-)
Key points to note. Feet/kicking MUST be right on the surface, not under (unless you are Ian Thorpe but that is another topic)
Turning your toes inwards creates a better profile.
Dont be afraid to splash a bit (and it has the added effect of clearing other swimmers out of your lane)
1) To get the timing right.
First try to develop a clean glide in and turn.
Start about 6-8m up the pool, take 2-3 good strokes to get a reasonable amount of speed, then just fast kick the remaining distance before you turn. (see note)
By stopping the arm strokes early, you are better able to concentrate on the timing of the turn, which is vital. As others have said look for "your mark" on the floor.
You should find when you have the timing right that you can kick off and glide about the same 6-8m. Stop where you finish up, catch your breath and repeat until it is smooth.
In time you will learn to take additional arm strokes as needed so that you swim right up and turn at the right point. Only GOOD competition level swimmers will have their turn timing consistant lap to lap, so ALWAYS expect to kick (or glide) a little up to your mark.
If you try this doing laps you will get tired, and you will find it harder to remember the right spot to turn, in effect, you start task loading.
Once you have it working at 6-8 then move up to ONE lap and adjust slightly for the additional speed.
2) Learning a smooth turn
I find that if you focus on two things the others will fall into place.
1) Arm location
2) Tightness of the roll.
As you approach the wall [kicking] Complete one clean stroke (with breath) but let the arm remain at your side, while the other arm continues a (normalish) stroke and also stops by your side in the most streamlined position possible.
SO... There you are kicking into the wall with arms parrallel by your sides , a watching for your mark.
Key point to focus on is that when you turn - your arms DONT.
AS possible, keep your arms near the surface and pointing the way you want to go throughout the turn.
Next, with legs straight bend hard to put your head on your knees. I find that from that point on everything tends to happen on auto pilot.
Legs come out, bend to meet the wall and kick.
You are [perfectly] upside down [faceUP] when you kick off and as you glide out from the wall you roll over under the water. As far as I can tell it doesnt make a big difference how fast you roll if you have a straight body in your glide. This is somethign else that you will easilly refine over time.
Before learning to roll turn you should already have a smooth glide with hands tightly together and body like a board/dart. A good kick off should get you at least 6m, if you add a couple of dolphin kicks then 8-10m is a good target.
3) Breathing
Like diving this is something you adapt to slightly over time. As you get a better (smoother) technique and your body gets fitter you need to breathe less at a good speed.
During a good turn you are forced to take a long breath interval.
I would suggest before concentrating on the roll that you work on breathing once per 4 strokes over long distance. Until you have good breathing technique (call it Oxygen efficiency) then the additional stress of roll turning will likely DECREASE your total
speed.
At 100m per 1:40 pace I can now breathe once per 6 arm strokes but prefer one in 4. When I started swimming regularly I needed to breathe every 2, and I would get out of breathe if I tried to roll turn for 200m.
Now, at 1:20 pace still I need to breathe every 2 after the first 100m, and roll turns get difficult after more than 200m. But that is after swimming 4-5hrs most weeks for the past 2 years. For me, it takes a long time to build up fitness
[Side note on kicking]
In freestyle, Kicking is the MOST important factor for speed
When fit, you should be able to kick 100m not too much slower than you can swim it. So if your 100 metres is 2 mins then your 100m kicking (with or without board) should be well under 3min.
Many people when learning ignore the need to have an efficient kick and IMHO it is vital to perfect that part FIRST.
First, Just use a kickboard and kick like buggery (can I say that?)
it will quickly become obvious if you are moving fast or not. Experiment with your kick and get pointers until you have a fast kick in its own right. When you go back to swimming you will be astounded by the speed difference.:whoa:
After a few months you will also be amazed at the difference when diving ;-)
Key points to note. Feet/kicking MUST be right on the surface, not under (unless you are Ian Thorpe but that is another topic)
Turning your toes inwards creates a better profile.
Dont be afraid to splash a bit (and it has the added effect of clearing other swimmers out of your lane)
I give you the most simplistic advice I can: