3 Exercises for backstroke to breaststroke (Crossover) flip turn with underwater slow motion footage

In the last video we made about this topic we explained the rules and the details of the transition from backstroke to breaststroke for the individual medley swims. On this video we will show you 3 exercises you can do to master this turn.

1- No arms
2- One arm
3- Touch the wall
4- Bonus


1- This first exercise is probably the most complicated but stay with me. Start floating with your arms down to your sides. Turn to one side and bring your knees toward your chest quickly. Now use your core to push your legs behind you and your upper body forward.

2- Once you dominate the first exercise the next one is going to be easier. It is very similar except this time you use your arms. Put one arm straight behind your head as if you were in the middle of a backstroke stroke and bring your feet to where your hands are by turning to one side like in the first exercise.

3- Finally, the third exercise is the easiest. It consists of touching the wall. You must be turned a little bit sideways but make sure you don’t rotate past 90 degrees. Also you should sink a little more than a usual backstroke finish.

Practice doing the three exercises with both sides of your body, you will be naturally better with one side than the other, but you never know with what hand you are going to finish the backstroke part of the IM. For that, it is better to be able to turn to both sides.

Bonus- If you are not feeling comfortable yet to do the full thing you can do this bonus exercise. Start by touching the wall and from there practice doing the turn.

Once you practice enough it is time to put it all together and start doing the full transition.

Don’t get discourage if at first you can’t do the first exercise. It takes focus and repetition, so be patient.

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