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Transition from a novice flip turner with these 4 tips for elite swimming flip turns.

Two-time olympic swimmer, Elizabeth Beisel, shares a fast-paced interval exercise plan that burns off calories and keeps things challenging in the pool.

1) ONE-ONE-ONE-UP (adapted for 50m pool). Warm-up: 10min easy, every 4th lap non-free. Pre-set: 200,100, 3x150, 3x100, 3x50, 6x50. Build to 95% effort by end of set. Main-set: First two 100s at e.g. 1:50, 1:45 then remaining at 1:40. Start at 3x100 adding one rep of 100 till you get to 8x100 (on 1:50, 1:45, 1:40, 1:40, 1:40, ..., ...) Aim for 5-7 secs rest for 1:40s. 3300m main set, 4800m total.

As important as it is to train hard in the pool, swimmers need to complement those workouts with strength and conditioning or, as many others call it,...