Swimming
Crossover Backstroke-to-Breaststroke Medley Turn
The crossover backstroke-to-breaststroke medley turn links a backstroke finish to a breaststroke push-off through a compact somersault. It develops wall timing, coordination, and leg drive.
- Advanced
- Compound
- Moderate injury risk
- Rest 45 sec
How to do it
- Approach the wall on your back using your practiced stroke count from the flags.
- Reach your finishing hand across toward the wall for a touch while still on your back.
- Tuck into a diagonal forward somersault after your hand contacts the wall.
- Plant both feet against the wall with your knees bent.
- Push off facing the pool bottom with your arms stretched overhead and hands stacked.
- Pull both arms back to your thighs for the underwater breaststroke pullout.
- Recover your hands overhead with one breaststroke kick.
- Begin your first surface breaststroke arm stroke with your head breaking the surface.
Form cues
- Keep your tuck compact.
- Let your hips follow your shoulders.
- Exhale gently underwater.
Common mistakes
- Rolling onto your front before touchingKeep your torso short of vertical toward your front until contact so the backstroke finish remains legal.
- Crowding the wallAdjust your approach count so you can reach the wall without bending your finishing arm sharply.
- Twisting through a planted handRelease the wall as you rotate rather than using your touching arm as a fixed lever.
- Adding extra underwater actionsUse one arm pull and one breaststroke kick for this drill rather than repeating the pullout underwater.
Safety
A mistimed approach or rotation can cause a head impact against the wall or strain the touching shoulder. Extending the underwater phase while fatigued increases the risk of breathing distress.
- Practice in a lifeguarded pool with a clear wall area and enough depth for the rotation.
- Learn the touch and rotation at low speed before adding a full-speed approach.
- Breathe normally between attempts; never hyperventilate or delay surfacing when you need air.
- End the set if you lose orientation, miss your foot placement, or feel pain.
Choose a simpler backstroke-to-breaststroke turn if underwater rotation is unfamiliar, and seek medical or physiotherapy advice for shoulder or neck symptoms.
Muscles worked
Primary muscles
Secondary muscles
Equipment
- Backstroke Flags (optional)
- Pool Lane Line (optional)
Sets and reps
- Sets
- 2–3
- Target
- 3–5 reps
- Rest
- 45 sec
Count one approach, turn, and breakout as one rep; regain comfortable breathing before each attempt.