When I coach relay changeovers, I want two things above all: fast takes and calm swimmers. Using video timing transforms chaotic practices into measurable, repeatable improvements — and it keeps stress low because swimmers can see exactly what they did and how small changes add up. Below is my practical, coach-friendly checklist and playbook for running a focused relay changeover practice using video timing. These are the steps I use with youth squads and masters teams alike.
Why I use video timing for changeovers
Video gives us objective evidence. Instead of guessing whether a take was 0.10s early or late, we can freeze, step through frames, and quantify the exchange. That clarity cuts anxiety — swimmers trust the numbers, not the feel. Video also makes feedback concrete: a split-screen of feet leaving the block and the incoming touch is worth a hundred verbal cues.
Pre-session checklist (what I set up before swimmers arrive)
- Reserve lane space: Ideally one lane for exchanges and one adjacent lane for warm-up/cool-down. If pool space is tight, use part of a lane and communicate clearly with pool staff.
- Charge devices and bring backups: Phone, action camera (GoPro or DJI Osmo Action), tripod, extra batteries/charger, and a power bank. I've saved practices with a fully charged phone when the action cam battery died.
- Choose your camera position: I prefer a side-on view perpendicular to the blocks, slightly elevated (1.5–2m if possible). This angle captures both the outgoing feet and the incoming touch clearly. If you only have one camera, place it facing the touch wall at a slight angle so you see both swimmer and block.
- Select frame rate and resolution: Use at least 60fps on a smartphone; 120fps is better for fine-resolution timing. Action cameras usually do 1080p@120fps or 4K@60fps — prioritize higher fps over resolution for more precise frame-by-frame analysis.
- Download analysis app: I use Kinovea (free) on desktop for frame-by-frame timing and Hudl or CoachNow for sharing clips with swimmers. For simple setups, Coach’s Eye or the iPhone Photos app (slo-mo) can be enough.
- Prepare visual aids: A whiteboard with target changeover windows (e.g., +0.00 to -0.10s), a stopwatch, and printed examples of good and early exchanges help swimmers understand the goal.
Equipment list I bring
- Action camera (GoPro / DJI) or smartphone with tripod
- Waterproof case (if needed for poolside spray)
- Portable tripod or clamp to attach to pool fence
- Extra SD cards and batteries
- Laptop or tablet for quick playback
- Marker pens and a whiteboard
- Stopwatch for redundancy
Warm-up and mental framing
I keep warm-ups standard: 800–1200m mixed aerobic with a few race-pace relay starts and turns. But before we film anything I take 5 minutes to explain the goals: target changeover windows, what “negative” and “positive” exchange times mean, and why minimal movement on the block is crucial. I emphasize that being a little conservative is fine early in the session — we’ll reduce margins in measured steps.
Session structure I use (example 45–60 minutes)
- 10 minutes: Warm-up + demo exchanges (coach and assistant perform 4–6 exchanges without filming to show setup)
- 10 minutes: Baseline filmed exchanges — 6 pairs, full-effort, no coaching between reps. Capture raw data.
- 10 minutes: Review clips with swimmers in small groups (3–4 per group). Show best and worst exchanges, quantify times.
- 15 minutes: Focused drill sets — block work, reaction drills, and approach timing. Film selected reps.
- 10–15 minutes: Relay simulations (4x50 or 4x100) with film and data recording. Finish with a consolidation set focusing on confidence under slight fatigue.
Drills and progressions I like
- Stationary block starts: Swimmer practices launching while coach drops a ball for the incoming swimmer to touch (no racing) — builds feel for leave-timing.
- Two-foot takeoffs only: Reinforces power and reduces variability from staggered push-offs.
- Step-and-go approach: For freestyle, a short step-run before the block helps synchronize run-up and leave.
- Touch-wall visual timing: Incoming swimmer does a slow finish while the outgoing practices leaving on a target visual cue (e.g., coach raising arm at time of touch).
- Video replay between reps: Short, immediate playback is powerful — show the clip, give one pointed cue, and repeat.
How I measure and record changeover times
I define exchange time as: outgoing feet-off-block timestamp minus incoming hand-touch timestamp. Negative means the swimmer left early. With video at 120fps, each frame is ~0.0083s, giving fine precision. I record the frame number for touch and feet-off, convert to seconds, and log in a simple table. For team training I use a Google Sheet so swimmers can see trends across sessions.
| Swimmer Pair | Rep | Touch Frame | Leave Frame | Exchange Time (s) | Notes |
|---|---|---|---|---|---|
| Smith → Patel | 1 | 1203 | 1208 | +0.04 | Good timing, block jump needs lower hips |
| Smith → Patel | 2 | 1450 | 1446 | -0.03 | Early—worked on visual cue |
Feedback style I use
Short, specific, and visual. After a clip I tell the swimmer one thing they did well and one precise adjustment. For example: “Great compressed block pop — hold the hips a little higher and delay the legs by one beat.” Then we repeat the same rep. I avoid long lectures; the video does the talking.
Common mistakes and how I fix them
- Too much movement on the block: Cue “ready, steady” and practice a brief stillness. Use 1–2s hold drills.
- Late finishes: Practice finishes under control — count strokes to a consistent finishing spot.
- Visual misalignment: Make sure the outgoing swimmer can clearly see the incoming approach. Small adjustments in block position help.
- Overly aggressive leaving under pressure: Simulate race pressure gradually. I add one factor at a time: race noise, opponent timings, or slight fatigue.
Sharing results and keeping momentum
After practice I upload the best clips with timestamps and a one-line note to our team platform (we use TeamUnify and CoachNow). Swimmers appreciate short clips they can rewatch at home. I also track each swimmer’s average exchange time week-to-week and celebrate measurable improvement in weekly notes — even a 0.03s gain is meaningful for relays.
If you haven’t tried video timing in your changeover work, start small: film baseline exchanges, show swimmers one clip, and set a simple target. You’ll be surprised how quickly a team trusts the process and how much calmer they feel when the numbers replace the guesswork.
