In this two part clinic competitive swimmers will be given step by step instructions for a proper diving start from the blocks and a freestyle flip turn. We will begin this clinic on land where we will practice the forward rotation on a mat and the various other body shapes used in the turn so that young athletes can orient themselves in the flip, first while on land, then in the water. We will drill the rotation as well as the push position independently at first but bring it all together in the end giving athletes time to practice with a FR approach and get specific feedback on their turns and timing. The second hour of this clinic will focus on a forward starts from the blocks. Specifically, how to set one’s body in order to generate the most power with the quickest reaction time. This portion will start with safe, head first entry practice into the water from multiple positions before approaching the blocks. In each position we will talk about how to engage ones body for safety and speed. Swimmers will learn where to look, how to set up their feet, how to generate tension in the stance, how to hold the block to generate power. We will also talk about what athletes should be thinking about when stepping up for a race and how to use ritual to calm nerves and instead channel that energy into the race.