Swimming

Butterfly-to-Backstroke Medley Turn

The butterfly-to-backstroke medley turn links a two-hand butterfly finish to a push-off on your back. It develops wall timing, body control, and leg drive for the transition between strokes.

Intermediate
Moderate injury risk
Rest 45 sec

How to do it

Swim butterfly toward the wall at a controlled speed.
Touch the wall with both hands simultaneously, keeping your hands separated.
Rotate onto your back with your knees tucked toward your chest.
Plant both feet on the wall about hip-width apart.
Extend your arms overhead with one hand stacked over the other.
Push away from the wall on your back.
Use small dolphin kicks to travel toward the surface.
Begin backstroke as you reach the surface.

Form cues

Keep your head between your upper arms.
Drive evenly through both feet.
Keep your belly firm during the push-off.

Common mistakes

Crowding the wallAdjust your final stroke so you can tuck without pulling your chest against the wall.
Reaching with one hand firstShorten your final stroke if needed to preserve an even two-hand finish.
Breaking out too lateFor a legal backstroke breakout, your head must break the surface no farther than 15 meters from the wall.

Safety

A misjudged approach or uncontrolled rotation can cause a head or limb collision with the wall. Prolonged underwater swimming, especially after hyperventilating, can cause blackout and drowning.

Practice in a lifeguarded pool with adequate depth and a clear approach and exit path.
Learn the rotation with gentle push-offs before adding speed.
Breathe normally between attempts; never hyperventilate or use the drill as a breath-holding challenge.
Surface promptly when you need air, and stop the drill if you feel dizzy or develop pain.

If you cannot comfortably swim both strokes or control your position underwater, practice those skills separately before attempting the full turn.

Muscles worked

Front

Back

Primary muscles

Quadriceps

Secondary muscles

Calves
Core
Glutes
Hamstrings

Equipment

Backstroke Flags (optional)
Pool Lane Line (optional)

Sets and reps

Sets: 2–3
Target: 4–6 reps
Rest: 45 sec

Count one approach, turn, and breakout as one rep; recover your breathing between attempts.