Start by being very comfortable swimming the freestyle stroke.
Begin swimming until the correct distance from the wall is reached. This distance is indicated by the "T" or "cross" formation at the bottom of the pool. Accelerate into the wall.
Begin turn by pulling with one last stroke followed by placing hands at waist.
Just before the full flip rotation, execute a strong dolphin kick to propel body into the turn.
To execute the flip, dive torso area down by trying to make nose contact knee area (body should presume a seat-like position).
Continue flip rotation until forward momentum brings feet to contact the wall.
At the point of wall contact, spring off immediately and powerfully. Bring arms above head and squeeze head in biceps. Maintain a straight position known as the streamline.
While in the streamline position, focus on decreasing drag by keeping very straight.
Break surface at desired distance and continue to swim.
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