🏁 The Perfect Swim Start: Step-by-Step Breakdown

April 08, 2025

Every race begins with a single move that can make or break your momentum: the start. Whether you're diving from the blocks in a sprint or prepping for a distance event, the start is your first chance to get ahead. And it matters more than you think.

Let's break down the mechanics, training strategies, and common mistakes!

Why Starts Matter

Starts can account for up to 30% of your total race time in a 50 and still significantly impact events as long as 200 meters. Starts aren’t just about jumping far. They’re about:

  • Explosive leg power

  • Optimal body angle

  • Clean entry and minimal drag

In sprints, this can be the entire difference between first and fourth.

According to research published in the Journal of Sports Sciences, a faster reaction time and effective block phase can result in 0.6–0.8 seconds saved off your overall time.

Phases of a Great Start

There are 4 key phases to every start:

  1. Block Phase

    • Foot placement and balance

    • Hip height (should be the highest in the air) and tension before the start signal

    • Average elite reaction time: 0.65s

  2. Flight Phase

    • Angle of entry should be 30–40°

    • Hands enter first, arms tight, head tucks fast

  3. Entry Phase

    • Goal: enter through a "small hole"

    • Streamline position, minimal splash

  4. Underwater Phase

    • Strong dolphin kicks (up to 15 mark)

    • Maintain tight streamline

    • Transition smoothly into breakout

Training for Better Starts

You don’t need a fancy setup to improve your start, just the right focus.

📅 Incorporate these regularly:

  • Plyometrics (box jumps, squat jumps)

  • Resistance band work

  • Core work to improve streamline hold

  • Practicing breakouts

🧮Key tip: Track your 15m time weekly. Improvement here = real race gains.

Need Personalized Help?

Want to fine-tune your stroke and drop time? 🏊‍♂️

📹 Get personalized coaching tailored to your swimming style—expert feedback on your technique, starts, and turns, no matter where you train.

➡️ Ready for a custom game plan to swim faster? Check out our virtual coaching packages here:

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With 40+ years of coaching, we help swimmers unlock their potential with personalized coaching and cutting-edge training. Our programs are designed for rapid progress, so you can reach your goals faster than ever.

Common Mistakes

Looking Forward on Entry
Lifting your head increases drag significantly and kills your streamline
✅ Keep your head neutral and eyes down upon entry

Rocking Back on the Block
Extra movement before the buzzer = slower reaction
✅ Stay tight and drive straight forward.

Rushing the Breakout
Breaking out too early wastes your underwater speed
✅ Ride your streamline and time the first stroke perfectly

A fast start doesn’t come from effort alone. It comes from:

  • Consistent repetition

  • Technical breakdown

  • Strategic focus on each phase

Stay fast,
The Swim Trident USA Team

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