Breaststroke to Freestyle Turn Drills: Maximizing IM Turn Speed

In Individual Medley (IM) races, the transition from one stroke to another can make or break performance. Among the four transitions, the breaststroke to freestyle turn is often one of the trickiest. Because it’s the final transition before the freestyle leg, mastering it can provide a significant competitive edge. Clean, fast turns mean conserving energy, maintaining rhythm, and setting yourself up for a powerful finish.

This article explores why the breaststroke-to-freestyle turn is critical and provides drills you can use to maximize IM turn speed.

🏊 Why the Breaststroke-to-Freestyle Turn Matters

• Momentum Preservation: Breaststroke has a slower pace compared to freestyle. A sharp transition can help accelerate into the final stroke.

• Rule Compliance: Swimmers must touch the wall with both hands simultaneously at the end of breaststroke, which requires efficiency and precision to set up the freestyle push-off.

• Race Impact: In a 200m or 400m IM, smooth transitions save precious seconds and reduce energy waste, especially before the all-out freestyle leg.

🔑 Key Elements of the Breaststroke-to-Freestyle Turn

1. Two-Hand Touch – Both hands must touch the wall simultaneously, flat and level.

2. Quick Pivot – Once touched, the swimmer pivots sideways or downward to set up for a freestyle push-off.

3. Streamlined Push – A tight streamline off the wall transitions into powerful dolphin kicks or immediate freestyle strokes.

4. Minimizing Delay – Speed comes from reducing hesitation between touch and push-off.

   
   

🏋️ Drills to Maximize Breaststroke-to-Freestyle Turn Speed

1. Two-Hand Touch and Pivot Drill

• Swim a few strokes of breaststroke, touch the wall with two hands, and practice quickly pivoting into streamline.

• Focus on eliminating extra movements while still maintaining a legal turn.

2. Fast-Touch Transitions

• Swim breaststroke to the wall.

• As soon as your hands touch, immediately slide one hand down into streamline while the other follows.

• Push off quickly into freestyle kicks.

💡 Goal: Train your body to react fast after the two-hand touch.

3. Wall-Tap Freestyle Push Drill

• Stand in shallow water at the wall.

• Place both hands on the wall, then practice dropping one arm into streamline while pushing off.

• Repeat multiple times to build muscle memory.

4. Short Breaststroke + Sprint Freestyle

• Swim 3–4 strokes of breaststroke to the wall.

• Execute the turn and sprint 6–8 meters freestyle at maximum effort.

• Focus on carrying speed through the push-off into the freestyle breakout.

5. IM Turn Circuit

• Practice all IM turns in sequence (butterfly to backstroke, backstroke to breaststroke, breaststroke to freestyle).

• Emphasize fluidity and consistency in each transition, with special focus on the breaststroke-to-freestyle turn.

⚡ Tips for Faster Turns

• Stay close to the wall—don’t glide into the finish.

• Keep your head low during the transition to streamline faster.

• Train under fatigue, simulating the feeling of racing the final freestyle leg.

• Use underwater dolphin kicks after the push-off to maintain momentum.

✅ Conclusion

The breaststroke to freestyle turn is one of the most crucial skills in IM swimming. By practicing targeted drills such as fast-touch transitions, wall-tap push-offs, and short breast-to-free sprints, swimmers can shave off valuable seconds and gain confidence heading into the final freestyle leg.

With repetition, awareness, and smart drill integration, you’ll turn this technical challenge into one of your race-day strengths.