The Art of the Relay Start: Analyzing Swimming’s Volatile Variable
Bruce Hayes at the 1984 Olympic Games in Los Angeles. Jason Lezak at the 2008 Olympics in Beijing. Many of swimming’s most captivating moments have come on relays, in tight races decided by fractions of seconds. Any slight error could have flipped the results, changing history forever. But these swimmers controlled multiple variables in their races and ultimately produced iconic outcomes.
Perhaps the hardest variable to control in a relay is the relay start. It’s the only piece of the race where the swimmer is co-dependent on a teammate, with a well-timed exchange essential for a great swim. Here’s a look at what makes a great relay start.
Low Center of Gravity
Young swimmers often find themselves confused by the differences between a relay and traditional start. To be fair, the starts have a lot of similarities. One defining factor of the relay start makes them critically different. The relay start begins with a person standing before they initiate the dive, rather than in the crouched position of a traditional start. This setup makes it more difficult for swimmers to enter into the “streamline” position of the dive, the key to smoothly gliding into the water.
So how do the world’s best make entering the “streamline” look so easy? The answer is actually quite simple. Swimmers with the best relay starts are able to find a “low center of gravity,” and transition from standing into an athletic stance before entering the water.
A great example can be seen on the second leg of the men’s 400 freestyle relay at last year’s Olympic Games. Watch Chris Guiliano’s start, as he begins from a low position before rocketing right into perfect streamline. Guiliano’s competitor from China on the other hand, Ji Xinjie, begins his start from a much more upright position, leading to a dive at an awkward angle. Giuliano takes the lead from Ji purely off the start. Finding that perfect low angle can ensure you’re in the perfect position for a great start.
The Arm Swing
Just like swimmers must work to replicate the “low angle” of a traditional start during a relay start, they also face the challenge of replicating the start’s use of the arms. In a traditional start, swimmers use the momentum from gripping and pushing off the block with both arms to form a streamline. However, in a relay start, this momentum is generated through an arm swing. Swimmers form their streamline through the momentum created in bringing the arms forward. What seems like a simple motion can make or break a start.
The best arm swings are quick and purposeful, setting up a tight streamline. Swimmers accomplish this in a variety of ways. Some swing their arms all the way around, while others simply bring them from their waist to streamline, The length of the arm swing doesn’t matter, as long as it leads to a quick transition into streamline. A great arm swing delivers the ideal setup for a great swim, the base behind a seamless entrance into the water.
The Step
Swimming has evolved over time, from underwater enhancements to the way each stroke is conducted. One of the more-recent innovations is the step-over start, popularized between 2012 and 2014 with the addition of the “wedge” to the block. This type of start has expanded across the sport in recent years.
One Step
There are two ways to do the step-over start, the most common being one big step. Swimmers position one foot behind the block, the other angled on top of the “wedge.” The swimmer then propels himself/herself forward with one big step, pushing off like a traditional start.
The key to this start is making sure you are set up in a position to generate power, even after shifting your body weight. A great start involves generating as much power as possible from that front leg, by ensuring it reaches a bent, lunging position. Watch as Gretchen Walsh shifts weight into her front foot during the women’s 400 medley relay at the 2024 Olympic Games, allowing her to jump out horizontally and power past her competitors.
Two Step
The other way to conduct the step-over start is a method that has gained popularity recently: the two-step start. This approach involves the swimmer starting with both feet behind the block, taking two full steps before catapulting off the block. The “center of gravity” becomes even more difficult here, as the swimmer must stay low while taking TWO steps instead of one. But done correctly, this can be the fastest start in swimming.
Hungary’s Minna Abraham provides a perfect example here as she anchors the women’s 800 free relay at the 2024 World Championships. Abraham keeps her “center” with two quick, low steps, giving her the momentum to cleanly push off.
No Step
The extra step creates more momentum leading into the start than the previous, stationary start, making it seemingly the quickest option. But many great swimmers, including Olympian Torri Huske, have done fine without it. Huske skips the step, going straight into a perfect relay start with a 0.0 reaction time. It should be emphasized that Huske’s timing is impeccable, making it more advantageous for her to try this type of start, even if the “step-over” creates more potential energy.
Huske’s start sends a message: relay starts are different for every swimmer, and each provides its own benefits. It’s important to consult with your coach on what’s best for you individually.