Race start reaction and breakout

Setup

1. Use only water deep enough for dive starts; check your national body's minimum depth for dive starts and for starts from blocks. If the water isn't deep enough, run the same drill from an in-water push start.
2. Swimmers must already have a safe, shallow-angled dive from the edge; move to blocks only when the coach is happy with every entry.
3. Put a cone on the deck on each side at 15 m and keep the lanes ahead clear.

How it runs

1. Coach is the starter: a long whistle to step up, 'Take your marks', then a sharp start signal.
2. One-start rule, as in competition: anyone who moves before the signal has false-started and sits out the next start.
3. Vary the hold after 'Take your marks' so swimmers react to the sound rather than guess it.
4. After entry: tight streamline, underwater kicks while the speed carries, breakout with the first stroke before the 15 m cones, then 3–5 fast strokes and ease off.
5. 6–10 starts with a full minute or more between them; swimmers walk back along the deck, never run.

Coaching points

• Still and balanced on the marks, weight slightly forward.
• React to the sound: drive with the legs and throw the arms forward.
• Enter through one hole: hands, head, hips, then feet.
• Start kicking as the glide slows and break out while still moving fast.
• Surface well before running short of air; never stretch the underwater distance to the limit.

Common mistakes

• Rocking or flinching before the signal (a false start).
• Entering too deep, or too flat with a belly-flop.
• Lifting the head on entry, which breaks the streamline.
• A big lift and breath on the breakout that kills the speed.