Complete Guide to Swimming Turns: Flip Turn vs. Touch Turn — Which Is Really Faster?

Introduction

In a 50m pool, there is 1 turn per lap; in a 25m pool, there are 2. In a 1500m race, turns and push-offs alone account for 15% of total time. This article compares the two turning methods—flip turns and touch turns—to help you make the best choice in training and competition.

1. Data Comparison of the Two Turns

2. Key Points of the Flip Turn

1. Distance to the wall: Begin lowering your head and flipping when your shoulder is about one arm’s length from the wall.
2. Tuck: Quickly curl into a ball to accelerate rotation.
3. Push-off angle: Place both feet flat against the wall, then extend rapidly from a 90° knee bend.
4. Dolphin kick out: After pushing off, maintain a depth of 0.5m and perform 3–5 dolphin kicks, reaching up to 2.5 m/s.

3. Key Points of the Touch Turn (Breaststroke, Butterfly)

• Touch the wall with both hands simultaneously, with elbows slightly bent to absorb impact.
• Grab the wall with one hand while pushing away with the other, turning at the water surface.
• Bend the knees against the wall, inhale, then push off—maintaining a streamlined position just like a flip turn.

4. Common Mistakes

• Misjudging the distance to the wall, causing the feet to miss the wall on the push-off.
• Push-off direction veering off, causing you to surface too early.
• Closing your eyes during the flip, losing spatial awareness.
• Pushing off the wall too forcefully during a touch turn, only to be held back by water resistance.

5. Practical Advice

1. Spend 5 minutes before each training session on 4×25m turn-specific drills, starting with small sets.
2. Mirror feedback or underwater cameras are the fastest tools for improvement.
3. The final stroke before the flip should be completed to full extension before initiating the turn—never flip mid-stroke.
4. Maintain a 5-meter streamlined glide after pushing off without stroking—this is the biggest secret to saving time.

6. Training Cycles and Race Application

• Weekly turn-specific training: Add 10 minutes of turn practice on Mondays and Thursdays to avoid cramming on race day.
• Timed comparison: Over the same 50m race distance, flip-turn swimmers are on average 1.2 seconds faster than touch-turn swimmers.
• Psychological factors: Many amateur swimmers fear inhaling water during flip turns. Start with a “fake flip” after swimming 25m to the wall, gradually building confidence.
• Race rules: In backstroke flip turns, you must rotate to a prone position within the same stroke cycle, or it is a violation. Please read FINA rule SW6 carefully.

Treat the turn as “free speed.” Invest 30 minutes per week in practice, and after 3 months you can save 20–30 seconds over an entire race—a return that no physical training can match.

Conclusion

The turn is the technical element in swimming with the “least input and greatest return.” Over the same 1500m, a swimmer with a well-executed flip turn can finish more than 30 seconds faster than one using touch turns. Before your next practice, set your goal on “pushing off and gliding 5m without stroking,” and you will find your overall rhythm and pacing improving along with it.

Related Reading

• Complete Turn Technique Analysis: Wall-Plant Timing and Push-Off Angle in Freestyle Flip Turns
• Complete Flip Turn Technique Guide: Make Your Pool Training Smoother and More Efficient
• Swimming Turn Efficiency Analysis: Maximizing Push-Off Force and Glide Distance in Flip Turns
• Refining Turn Technique: Hand-Foot Coordination and Push-Off Power Optimization in Touch Flip Turns