How to Do a Relay Dive

Since each swimmer is a different speed, the one-stroke suggestion might not apply. It’s simply a good ballpark for when to start bringing your arms back. Practice the relay dive over and over, and see what’s right for you.

Whether it’s your first time on a relay or you’re a veteran, you’re probably aware of the impact a relay dive can have.

A single dive can take you from first place to last place, or vice versa. You probably also know how many points a relay can be worth. The last thing you want to do is get your relay disqualified. If you’re wondering how to do a relay dive or how to take yours to the next level, this guide is packed with ideas for you.

Throw and Go

Throw and go is the simplest type of relay dive. If you’re new to relays, this is a great dive to start with. Bend your knees and lean forward. Lean your chest over your thighs. Place both feet forward with your toes on the edge of the block. Stretch your arms out from your shoulders.