MODEL OF I.M. TURN TECHNIQUE FROM BUTTERFLY TO BACKSTROKE
AIM of movements : Create high turn speed during change of swimming style !
  General cognitive assignments: Avoid unnecessary movements during all phases Prepare for proper approach to the wall before turn Keep relaxed during rotation, gliding and kicking Increase impulsive forces for push-off, kicking and pullout actions using elasticity of muscles Decrease resistance during push-off and glide Ensure correct timing of fixing joints for transfer of power during push-off, kicks and pullout Use inertial momentum during rotation Co-ordinate good breathing actions with movements Inhale during rotation and begin breathing after turning actions are over Realise aims of movements in each phase but also prepare for the movements in following phase PHASES: 1. SWIMMING BEFORE TURN   AIM of movements Try to continue with same swimming speed !
Limiting positions at the start of the last full butterfly stroke cycle before turn at the end of the last full butterfly stroke cycle before turn Parameters: Forward butterfly speed: 1.55 - 1.75 (m/sec) (Higher speed before turn is precondition for better turning actions) Requirements for self control: Co-ordinate right moment for touching the wall 2. APPROACHING PHASE   AIM of movements Try to not lose forward speed !
Parameters: Forward speed before touch: 1.55 - 1.80 (m/sec) (Speed before touch indicate how good was timing to touch the wall, compared to swimming speed before turn) Requirements for self control: Co-ordinate hands touch at the end of the recovery and leg kick 3. ROTATION PHASE   AIM of movements Try to minimise the duration of rotation !
Parameters: Duration of rotation : 0.88 - 0.72 (sec) (Indicate effect of grouping and turning) Forward speed of hips during rotation : -0.60 to - 0.75 (m/sec) (Shows that hips stops during beginning of rotation or continues moving forward) Requirements for self control: Continue movement of hips towards the wall with high speed Avoid hands sticking to the wall, take one and then the other off the wall quickly Make good grouping of legs during rotation Place the feet correctly and simultaneously on the wall Time feet to touch the wall with recovering arms entry to the water Make quick inhalation during rotation During rotation take horizontal body position for the start of push-off 4. PUSHING PHASE   AIM of movements Try to increase pushing power and speed !
Parameters: Forward speed during push : 1.40 - 1.75 (m/sec) (Mean speed of hips during pushing indicate effect of pushing action. Mean speed should be analysed as beginning from zero and ending as max speed when feet leaves the wall : mean speed 1.5 m/sec means that max speed is about 3.0 m/sec and mean speed 2.0 Push off duration : 0.34 - 0.24 (sec) (Push off duration indicate power of pushing : then shorter then better, but if swimmer is waiting before pushing, this duration considered as extra unnecessary time) Requirements for self control: Take streamlined position of body and arms for push, hide head between the arms Keep back rigid and fixed during push Keep horizontal direction of push, relatively deep, under wave Begin push-off immediately after feet touch and make the duration of push very short 5. GLIDING PHASE   AIM of movements Try to maintain gliding speed !
Parameters: Forward speed of gliding after push: 2.3 - 2.8 (m/sec) (This parameter shows swimmer hydrodynamic streamline qualities and timing of the first leg kick actions) Requirements for self control: Head , body and legs position must be very streamlined during glide Make deeper glide for longer underwater actions Hold good horizontal body, head and arms position during glide Avoid long duration of glide after push to maintain high speed, 6. UNDERWATER KICKING PHASE   AIM of movements Try to not lose forward speed !
Parameters: Forward speed during leg kicks : 1.65 - 1.95 (m/sec) (Efficiency of underwater undulation movements and leg kicks) Duration of leg kicks: 1.64 - 2.68 (m/sec) (If speed is high, then duration may be longer ,if low then shorter) Requirements for self control: Leg action must be undulating movements with correct force transfer and rhythm on side or breast position Keep head between stretched arms during leg kicks Count optimum number of underwater leg kicks and make them with smaller amplitude at the beginning and bigger and stronger at the end Feel for the best duration of underwater leg kicks to maintain high forward speed, and decide to begin first armpull from optimum depth Use only effective dolphin legs kicks , instead of flutter kicks Use movements trajectory of gradual rise to surface ! Decide about length of underwater part according to FINA rules - limit 15m ! 7. PULLOUT PHASE    AIM of movements Try to increase pullout speed !
Parameters: Forward speed during first pullout stroke : 1.50 - 1.80 (m/sec) (Parameter indicate efficiency of that first pull) Forward speed during second pullout stroke : 1.50 - 1.80 (m/sec) (Parameter indicate efficiency of that second pull) Requirements for self control: Timing the start of first pullout stroke must be in time, at the end of the last dolphin leg kick, and optimum depth of the body, not too deep Simultaneously with beginning of first arm pull switch over to flutter leg kicks, so that catch of right arm pull is co-ordinated with the right leg kick up, or vice versa Make first arm pull with extreme stretching forward of other arm Body must be rising up to the surface at the end of the first arm pull Timing of the beginning of second arm pull must be in time, at the end of first arm push, not too late - avoid extra gliding between strokes The action of both arm strokes during pullout must be long with good acceleration, fixed elbow positions Begin breathing actions (exhaling) during first pullout, and keep body position flat 8. SWIMMING AFTER TURN   AIM of movements Try to begin new swimming style with high speed !
Parameters: Speed of backstroke swimming after turn : 1.50 - 1.80 (m/sec) (High backstroke speed indicate good swimming technique after turn movements and must be compared with pullout speeds before it, as well as with butterfly swimming speed before turn) Requirements for self control: Begin your normal rhythm of backstroke swimming with speed according to your individual tactical plan of the race   
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