Swimming Relay

Relay Exchange Timing

Swimming drill for relay training sessions

Teams practise relay takeovers to shave hundredths off the exchange.

25 minDuration
16 playersGroup size
IntermediateDifficulty
Pool laneSpace needed
StopwatchEquipment

What This Drill Improves

This swimming drill is best for intermediate players who need focused work on relay. It works well with 16 players and can be adjusted by changing the space, pressure, or scoring rules.

Setup

Teams of 4. One swimmer in water, three on block behind. Practice at one lane end.

Instructions

  1. Incoming swimmer approaches the wall.
  2. Outgoing swimmer judges touch and launches.
  3. Time from incoming touch to outgoing swimmer's feet leaving block.
  4. Target: 0.0 to +0.2 sec (legal). Negative = DQ. 10 exchanges per team.

Coaching Points

✓ Watch the incoming swimmer's stroke, not the wall.
✓ Lean forward — early weight transfer.
✓ Push off with feet — not just arms.

Common Mistakes to Watch For

  • Players losing focus on the main coaching point.
  • The drill area being too large or too small for the group.
  • Progressing the drill before the basic pattern is clean.

Progressions: Make It Harder

→ Full relay with timing.
→ Blind exchange — outgoing swimmer doesn't look.
→ Team relay competition.

Regressions: Make It Easier

Start without defenders, then add pressure once the movement pattern is clear.
Allow extra touches until players understand the timing.

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relay exchange team timing
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