Key Points

• One-Arm Stroke: As you approach the buoy, use a powerful one-arm stroke to guide your body around the turn, focusing on keeping the stroke smooth and controlled.
• Increased Kick: Kick harder as you approach the buoy to maintain propulsion and balance through the turn, preventing you from slowing down.
• Tight Angle: Swim slightly past the buoy before making a sharp turn, which helps you turn more efficiently without wide swings or unnecessary strokes.
• Sighting: As you approach the turn, begin sighting the next buoy to ensure a quick transition out of the turn and onto the next leg of the course.

Drill Execution

1. Swim freestyle towards the buoy, using your regular stroke and sighting as needed.
2. As you approach the buoy, use a single, strong stroke with the arm closest to the buoy to pivot your body around it.
3. Increase your kick speed during the turn to maintain balance and propulsion.
4. Exit the turn and immediately sight the next buoy, resuming your regular freestyle stroke.

Progressions

1. Increase Kick Focus: Start by focusing on increasing your kick speed during the turn. This helps maintain balance and speed as you navigate around the buoy.

2. Wide vs. Tight Turns: Practice both wide and tight buoy turns to determine which approach is more efficient for you in different race situations.

3. Single-Arm Turns with Fins: Use fins to assist with propulsion while practising one-arm strokes to turn around the buoy more smoothly.

4. Back-to-Back Turns: Set up multiple buoys and practise consecutive turns to improve agility and endurance when navigating crowded buoy sections during races.