Speedo Tip of the week

Relay Exchanges

This Week’s Speedo Tip of the Week comes from the July-August 2007 issue of Splash, in which world record-holders Neil Walker and Jason Lezak share their secrets for incredibly fast relay exchanges. Here’s what they had to say:
When you're on the blocks, follow the swimmer in with your hands, making a triangular window by connecting your thumbs and index fingers. Swing your arms up and back 360 degrees, with elbows locked. Follow through, beginning the dive as your hands pass your thighs.
Practice this slowly at first to perfect technique. Then be aggressive with the arm swing, the jump and the timing.
Most disqualifications are from a bad finish by the swimmer, not an early take-off by the jumper. Practice good finishes just as much as take-offs. You should know how many strokes it will take to sprint into the wall. If you over-extend your reach or jam your finish with a half-stroke, you’ll throw off the jumper.
Once you get the technique and timing right, practice with other swimmers and other strokes so you can adjust to different races.
Don't spend more time trying to improve your reaction off the blocks if you're still missing obvious speed elements. Jumping well, tight streamlines, fast kicks and strong pullouts are faster than a good relay take-off.
“Our exposure to NCAA swimming has been key to good relay swims,” Walker said. “College swimmers practice their exchanges in meets all the time, for four years. Training is one thing, but doing them in a ‘hot’ situation is where you really gain experience.”