Game version
Glide game: from the wall, push off and glide to a floating ring, then your partner goes. The pair collects ten smooth glides, with an adult watching.
Relay Exchange Starts
Time your relay start so you leave just as your teammate touches.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
A teammate swims into the wall.
Core: To the second. Aim for a long, relaxed glide.
- Ages
- 14 and up
- Time
- 15 min
- Players
- You and a partner
- Space
- Pool
- Bring
- Pool with starting blocks, partner
- Level · skill
- Advanced · Starts & Turns
The steps
How it works
- A teammate swims into the wall.
- Start your arm swing as their head crosses the flags mark your coach sets.
- Leave the block as they touch.
- Do 6 exchanges.
Coaching point
Watch the hands, swing, go.
Safety: Starts only with a coach. SSTracker rule: under 11 stays on push-offs from the wall, with no racing starts. USA Swimming: a swimmer who is not yet certified starts only into water at least 6 feet deep, and a certified swimmer into at least 4 feet. Never dive into shallow water. Only swim with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.
Make it fun
Play it, don't drill it
Challenge
Pick a distance: Less (to the first flag), Core (to the second), More (to the third). Aim for a long, relaxed glide.
Story
You are a seal launching from a rock into the sea.
My best
Beat your own count
Aim for a long, relaxed glide. Only your own number counts: today against last time.
Practice makes progress
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