Swimming
Backstroke-to-Breaststroke Medley Turn
The backstroke-to-breaststroke medley turn connects two swimming strokes with a legal wall touch, sideways pivot, and push-off. This open-turn version develops wall timing, coordination, and leg drive.
- Intermediate
- Moderate injury risk
- Rest 45 sec
How to do it
- Swim toward the wall on your back at a controlled speed.
- Touch the wall with one hand while still on your back.
- Tuck your knees toward your chest as you pivot sideways after the touch.
- Plant your feet on the wall about hip-width apart.
- Push away on your breast with your arms extended overhead.
- Pull both arms back to your thighs during the underwater glide.
- Recover your hands forward close to your body into an overhead reach.
- Use one breaststroke kick to carry you into your first surface stroke.
Form cues
- Keep your head between your arms.
- Exhale gently underwater.
- Leave the wall in a straight line.
Common mistakes
- Guessing the wall distancePractice a consistent stroke count from the backstroke flags at your approach speed.
- Pulling immediately after push-offAllow a brief streamlined glide before starting the underwater arm pull.
- Staying underwater too longFor a legal breakout, your head must break the surface before your hands turn inward at the widest point of the second arm stroke.
Safety
Misjudging the backward approach can cause a head or hand collision with the wall. Prolonged underwater practice or hyperventilation can cause loss of consciousness and drowning.
- Practice in a lifeguarded pool with a clear wall and departure path.
- Begin with slow approaches and gentle push-offs in water deep enough for the turn.
- Never hyperventilate or use this drill as breath-hold training; surface whenever you need air.
- Stop the set if you become disoriented or develop shoulder, neck, or knee pain.
If you cannot comfortably swim both strokes or orient yourself underwater, practice the components at the surface before attempting the full transition.
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 each wall transition as one rep, with enough recovery between attempts to breathe comfortably.