By Sanuj Srivastava on SwimSwam
As a swimming coach, I often get questions from beginner swimmers about flip turns:
“Coach, I try to do a flip turn, but water goes into my nose.” “How do I know when to start the flip?” “Why do I lose my balance while turning?” “Why can’t I push off properly after the turn?”
These are very common problems, especially for swimmers who are just learning to do flip turns.
A flip turn can completely change the way you swim freestyle. Instead of stopping at the wall, grabbing the edge, and pushing off again, a good flip turn allows you to maintain your momentum and continue swimming with very little interruption.
But for beginners, the flip turn can feel like one of the most difficult skills in swimming.
As a coach, I see many swimmers struggle with the same mistakes. Some are afraid to put their head underwater, some start the somersault too close to the wall, others don’t know when to breathe, and many beginners complain that water goes into their nose while they are flipping.
The good news is that most of these problems can be fixed with a few simple adjustments.
1. Starting the Flip Too Close to the Wall
One of the most common mistakes is waiting too long before starting the somersault.
The swimmer reaches the wall, realizes they are too close, and then tries to flip quickly. This usually results in poor rotation and an awkward push-off.
The opposite problem is starting the flip too far away from the wall.
If you initiate the somersault too early, you may finish the rotation before reaching the wall. The goal is to finish the rotation with your feet in the correct position to push off the wall.
You need to learn where to start the flip based on your stroke count, speed, and distance from the wall.
Here’s a simple trick I use with swimmers to fix this.
Start from the 15-meter mark and count your strokes all the way to the wall. For example, if you normally take 8 strokes from the 15-meter mark to the wall, remember that number.
Now, instead of waiting for those final 8 strokes to finish before starting your flip, practice starting the flip one stroke earlier (on your 7th stroke).
This gives you a simple reference point instead of constantly guessing how far you are from the wall.
Of course, your stroke count can change depending on your speed, fatigue, stroke length, and push-off. So the goal isn’t to memorize one number forever. The goal is to develop a consistent visual and stroke-counting reference for approaching the wall.
With practice, you’ll eventually be able to judge the wall without consciously counting every stroke.
2. Not Exhaling Through the Nose
This is one of the most common problems I see with beginners.
Many swimmers hold their breath as they approach the wall. Then, during the flip, they suddenly feel water rushing toward their nose.
The solution is simple: start exhaling through your nose as you begin the somersault.
You don’t need to blow out all your air at once. A controlled stream of bubbles through the nose helps prevent water from entering and allows you to remain comfortable while your face is underwater.
Think of it as:
Approach → Exhale → Flip → Push Off
Instead of holding your breath throughout the entire movement.
3. Trying to Breathe During the Flip
A flip turn is not the time to take another breath.
Many beginners try to breathe as they approach the wall and then immediately start the somersault. This can disrupt their body position and timing.
Take your breath before the turn if necessary, then focus on the rotation.
The turn itself should be quick and continuous.
4. Using the Arms to Complete the Somersault
Some beginners try to use their arms to help themselves flip.
Instead, the rotation should primarily come from your core and the movement of your hips and legs.
As you tuck your knees toward your chest and bring your hips over your head, your body naturally becomes easier to rotate.
Think “tuck and rotate”, rather than trying to force the flip with your arms.
5. Keeping the Body Too Straight
Trying to perform a somersault with a completely straight body makes the movement much harder.
Beginners often remain stiff because they are nervous about going upside down underwater.
Bring your knees toward your chest and make your body compact. A tighter position allows you to rotate faster and with less effort.
Once the rotation is complete, extend your body again as you push off the wall.
6. Pushing Off Without a Streamline
Another common mistake happens after the flip.
The swimmer completes the turn but pushes off with their arms separated or their head out of position. The push-off is one of the fastest parts of your swim, so use it properly.
Place one hand over the other, squeeze your arms against your head, keep your body tight, and push off in a streamlined position.
A good flip turn should finish with a strong streamline, not a struggle to regain your position.
7. Looking for the Wall
Beginners often try to look at the wall throughout the approach. This can disturb your head position and body alignment.
Instead, develop awareness of the wall through practice. Your eyes should not need to constantly search for it.
With experience, your stroke count and spatial awareness will tell you when it’s time to initiate the turn.
8. Standing Up Instead of Completing the Turn
Another mistake is trying to slow down and almost “stand” at the wall before pushing off.
This completely destroys your momentum. A good flip turn should be continuous:
Swim → Flip → Plant Feet → Push → Streamline → Breakout
The less you slow down, the more momentum you carry into the next length.
9. Practicing Only at Full Speed
Many beginners try to learn flip turns while swimming at full speed. This can make the skill more stressful and can reinforce bad habits.
Start slowly. Practice the somersault away from the wall first. Then practice the approach and rotation separately. Once you become comfortable, gradually increase your speed. Technique should come before speed.
The Simple Flip Turn Checklist
Before trying to make your flip turn faster, focus on these basics:
Don’t wait until you’re too close to the wall. Don’t start the flip too early. Exhale through your nose during the rotation. Don’t try to breathe during the somersault. Tuck your knees toward your chest. Use your core and hips to rotate. Plant your feet firmly on the wall. Push off in a tight streamline. Practice the movement before trying it at full speed.Why Does Water Go Up Your Nose During a Flip Turn?
If water constantly enters your nose during a flip turn, don’t assume that you are doing the entire turn incorrectly.
In many cases, the problem is simply that you’re holding your breath.
When you hold your breath, there is no air flowing out of your nose. As your body rotates, water can move toward your nostrils, which can feel uncomfortable and may make you panic.
Try starting a controlled exhale through your nose just before or as you begin the rotation. The stream of bubbles helps keep water from moving into your nose and makes the flip feel much more natural.
The important thing is not to completely empty your lungs too early. You still need enough air for the rest of the length. Learn to control the exhale so that it lasts through the rotation.
A Flip Turn Should Feel Like One Continuous Movement
The biggest mistake beginners make is treating the flip turn as several separate actions.
They swim toward the wall, stop, think about flipping, perform the somersault, find the wall, push off, and then try to get back into their stroke.
With practice, all of these movements should become one continuous action.
Swim → Rotate → Tuck → Flip → Plant → Push → Streamline → Breakout
The goal isn’t simply to turn around. The goal is to turn around without losing your momentum.
If you’re struggling with flip turns, don’t focus on making the turn faster. First make it comfortable, controlled, and consistent. Speed will come naturally as your technique improves.
What about you? What is the biggest problem you face while doing a flip turn, water going into your nose, judging the distance from the wall, or getting a good push-off? Share your experience in the comments.
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