Relay Start Sets

These sets can be done during your workout and will help you improve your relay transitions by focusing on getting off the blocks fast. They range from basic to more advanced so you can progress along the sets as you get more comfortable.

For safety, always practice starts with a qualified coach and in the deep end of the pool.

Set 1: Getting the Rhythm

(2–4 rounds through)

3 step and swings on land

2 wall step and swings with jump

1 wall step and swing with dive

Purpose and Focus Points

The most challenging aspect of a relay start is coordinating your arms and legs, especially at high speeds. You’re going to simplify things a bit to help you learn this key skill.

Start by practicing the swing and step on land. Then move to the water, entering feet first with the wall step and swings with jump. Finally put it together with the full dive.

At first, take your time and move slowly with the step and swing. As you gain more confidence in the movement, start adding speed and intensity to your efforts. You want to get to the point where you can be as aggressive as possible.

Set 2: Improving the Dive

(2–3 rounds through)

1 wall step and swing with jump

2 wall step and swings with dive

2 step and swing from wall into hole-in-one-dives

Purpose and Focus Points

Once you have the step and swing down, focus on carrying the extra momentum generated into your diving.

Start with a jump, aiming to swing your arms with a lot of aggression. Then do a dive with the same arm swing for two repetitions. Next focus more on the quality of the dive. You can swing and step with whatever level of intensity you like. However, you need to make sure you enter without a splash. Once you can enter without a splash, feel free to increase the intensity.

Set 3: Entering Cleanly

(3–4 rounds through)

1 step and swing from block into hole-in-one-dive

10 bottom jumps

1 dive and glide

Purpose and Focus Points

Once you’ve overcome the challenge of swinging your arms with aggression and speed, you must learn how to take all that extra energy and still dive well.

The first drill focuses on a clean entry from the blocks. That’s the priority, so only add speed to your swing if you’re entering cleanly. You’ll reinforce that skill by performing bottom jumps during which you focus on an excellent streamlined position. Then put it all together with a dive and glide from a relay start. You must enter cleanly and then maintain an excellent streamlined position if you want to maximize your gliding distance.

Set 4: Perfecting the Process

(5–6 rounds through)

1 timing drill with altered start

1 timing drill with regular start

Purpose and Focus Points

Once you’ve made progress with your start itself, it’s time to get the timing down. Have a partner swim into the wall and try to leave the block just as your partner finishes. To increase the challenge and to improve your start, perform the first repetition with a slightly different relay start. Simply change the placement of your feet or how you step forward. Then in the second repetition, do your regular start.

The goal is to be aggressive with your relay start, enter the water cleanly, and hit the timing perfectly. To increase the challenge further, you can have your partner swim at different speeds and with different strokes.