Swimming Relay

Relay Exchange Timing

Teams practise relay takeovers to shave hundredths off the exchange.

25 minDuration
16 playersGroup size
IntermediateDifficulty
Pool laneSpace needed
StopwatchEquipment

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.

Progressions

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

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relay exchange team timing
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