75-Minute Relay Exchanges And Race-Pace Freestyle Practice Plan

Swimming·Middle School·Intermediate·75 min·Fundamentals·PassingTransitionTeam CommunicationSpecial Teams

By the Practice Plan App Coaching Team · Published October 2026

1.What This Practice Needs To Produce
2.How We’re Running It In 75 Minutes
3.Pool Setup And Lane Management
4.The 75-Minute Practice Plan
5.What You'll Need
6.Running The Main Race-Pace Set Without Losing The Standard
7.Common Breakdowns Today And What To Do About Them
8.Adjustments For Your Group Size And Setup
9.What To Hit Next Practice
10.Frequently Asked Questions

This 75-minute practice is for a middle school swim group with some experience, and the goal is to leave with cleaner relay exchanges and a more repeatable race-pace freestyle rhythm (start, breakout, turn, finish) under a little pressure.

What This Practice Needs To Produce#

By the end, you should be able to point to two measurable wins: (1) exchanges that are consistently “on time” (not early) with feet leaving as the incoming hand hits, and (2) freestyle reps where kids can hit a target pace without their breakout, breathing pattern, or turns falling apart.

Exchange standard: toes curled on the edge, eyes on the incoming hand, leave on the hand hit—no guessing off the head.
Race-pace standard: 6–8 fast kicks off every wall, first breath after the flags (or after the breakout stroke count you assign), and a turn that doesn’t drift wide.

How We’re Running It In 75 Minutes#

We’ll warm up with purpose (not junk yards), then isolate the two skills: exchange timing and race-pace freestyle. After that we blend them in short, competitive relays so the exchange work actually shows up when kids are tired and excited.

As you coach it, keep the language consistent all day. I use the same three words every rep: “Set—Track—Hit.” Set = stance and stillness, Track = eyes on the hand, Hit = leave on the touch.

Pool Setup And Lane Management#

To keep lines short, run exchanges from the blocks (or the bulkhead) with 4 swimmers per lane when possible. If you’ve got more bodies, split the lane into two relay “teams” at opposite ends so everyone is either swimming in, stepping up, or watching a teammate’s timing. You’ll get more quality reps if you protect the exchange station from chaos—one swimmer on the block, one behind, everyone else back from the edge.

The 75-Minute Practice Plan#

8-period intermediate middle school practice · 75 min

0:00–0:10

Warm-Up Swim And Skills

▾

Get moving fast and set the freestyle rules early. Setup: 3–5 per lane, circle swim; you’re watching breakouts and turns from the first length.

200 easy swim (mix strokes if needed, but clean walls)
4 x 25 freestyle build to strong (rest :15–:20)
4 x 25 kick w/ board (2 fast, 2 easy)

Watch for: heads popping up on breakouts and lazy first 5 meters off the wall.

Cues: “Tight streamline.” “Kick past the breakout.” “First breath after you’re moving.”

If they’re sharp, make the last 2 x 25 build into near race tempo; if they’re messy, keep all 25s smooth and demand perfect walls.

0:10–0:22

Freestyle Breakout And Turn Tune-Up

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Setup: Same lanes; place yourself at the 15m mark. This block is here to make the race-pace work and relays cleaner—fast exchanges don’t matter if the first 15m is sloppy.

Run 8 x 25 freestyle from a push. Odd reps: breakout focus (streamline + kick count). Even reps: turn focus (speed in, tight flip, fast kick out). Rest about :20 so you can coach.

Breakout reps: assign “6 kicks then go,” and “no breath until 3 strokes after breakout.”
Turn reps: last breath before the wall, fast flip, 6–8 kicks out.

Common breakdown: they breathe into the wall and lift the head—stop the lane, demonstrate one clean last breath, and restart.

If the lane is nailing it, add a 15m stroke-count cap (7–9 strokes for most middle schoolers) and hold it for 2 reps. If they’re struggling, keep the kick count and allow the first breath at 2 strokes after breakout for one round, then tighten it back up.

0:22–0:32

Relay Exchange Footwork On Deck

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Setup: 4 swimmers per lane lined up behind the blocks (or wall edge). One swimmer on the block, one “next,” two waiting behind a deck marker. No one crowds the edge.

Do quick, repeated “step-up and set” reps: swimmer steps onto the block, finds stance, freezes, then steps down. Then add the timing trigger without leaving: incoming swimmer reaches to the wall; outgoing swimmer tracks the hand and stays still.

Cues: “Toes curled.” “Hips loaded.” “Eyes on the hand.” “Quiet until hit.”
Watch for: rocking forward/back—if they rock, they reset and repeat immediately.

After 3 clean “track only” reps, allow a full leave on the hand hit. If balance is the issue, start from the wall edge instead of the block.

0:32–0:35

Water Break And Quick Standards Check

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Quick drink. While they’re at the wall, set the two standards for the rest of practice: (1) legal exchange timing—leave on the hand, and (2) every fast freestyle rep includes a real breakout (kick count) and a real finish (no glide).

If you have an assistant, assign them one job: watch for early leaves only and call them out immediately.

0:35–0:49

Full Relay Exchange Reps

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Setup: 4-person relays in each lane. Start at the blocks if available; if not, use the wall edge and keep spacing controlled. Incoming swimmer swims a 25 fast into the wall; outgoing swimmer does a relay takeoff.

Run it as repeated exchanges (not full 4x25 races yet): Swimmer 1 in/out, then Swimmer 2 in/out, etc. Keep it moving—next swimmer is set before the incoming crosses the flags.

Watch for: outgoing swimmer leaving on the splash or head instead of the hand touch.
Cues: “Track the hand.” “Leave on hit.” “No shuffle steps.”

Common breakdown: incoming swimmer slows the last 5m to “help.” Fix it by requiring the incoming swimmer to sprint through the touch—tell them, “Your job is speed into the wall; their job is timing.”

Add a constraint once they have the rhythm: if a team has an early leave or a glide-in, they redo that exchange immediately before rotating.

0:49–1:05

Race-Pace Freestyle Main Set

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Setup: Keep lanes as-is. You coach from 15m out and the flags in. This is the pace-holding block that makes relays faster, not just cleaner.

Run 3 rounds of: 4 x 25 freestyle at 100 free pace on an interval that gives about :20–:30 rest. Example: a swimmer whose 100 free is about 1:10 targets 17–18 on the 25s and goes on :40; a 1:30 swimmer targets 22–23 and goes on :45. The time window for a “make” is best rep plus 1.5 seconds. After each round, give :45 extra rest to reset and coach.

Non-negotiables: 6–8 kicks off the wall, first breath after your assigned stroke count, and a hard finish into the wall.
Scoring: swimmers get a “make” if they hit the time window and keep the breakout rule. Miss either one = no make. Post makes by lane.

Common breakdown: first rep is great, then they shorten stroke and spin. Correction: “Long first stroke out of breakout, then hold your breathing pattern—don’t add random breaths.”

If the lane is sharp, make the last round 2 x 50 at the same pace standard (split it in your head as two 25s). If not, keep all reps as 25s and tighten the technique requirements instead.

1:05–1:13

Relay Race-Pace Combo Relays

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Setup: Same relay teams, already at their blocks from the exchange block. This is where you blend the two skills: exchange timing + immediate race-pace speed.

Run exactly 2 races per lane: 4 x 25 freestyle relay. Race 1 is a clean run with no scoring—just execute. Race 2 is scored: every swimmer must hold the breakout rule (kick count) and finish hard, and any early leave or glide-in adds a 10-second penalty to that team’s final time. If there is an early leave, stop and redo that one exchange immediately rather than restarting the whole race.

Watch for: teams getting sloppy because it’s a “race.” Stay on the exchange end and call early leaves instantly.

1:13–1:15

Cool-Down And Debrief

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100 easy choice swim. Bring them in and name what you saw: one thing the group did well and one thing that must be cleaner next time (usually: incoming speed into the wall or stillness on the block).

Give them one take-home line: “Fast relays are legal timing plus race-pace off the wall.”

Time	Period	Coaching Notes
0:00–0:10	Warm-Up Swim And Skills	Get moving fast and set the freestyle rules early. Setup: 3–5 per lane, circle swim; you’re watching breakouts and turns from the first length. 200 easy swim (mix strokes if needed, but clean walls) 4 x 25 freestyle build to strong (rest :15–:20) 4 x 25 kick w/ board (2 fast, 2 easy) Watch for: heads popping up on breakouts and lazy first 5 meters off the wall. Cues: “Tight streamline.” “Kick past the breakout.” “First breath after you’re moving.” If they’re sharp, make the last 2 x 25 build into near race tempo; if they’re messy, keep all 25s smooth and demand perfect walls.
0:10–0:22	Freestyle Breakout And Turn Tune-Up	Setup: Same lanes; place yourself at the 15m mark. This block is here to make the race-pace work and relays cleaner—fast exchanges don’t matter if the first 15m is sloppy. Run 8 x 25 freestyle from a push. Odd reps: breakout focus (streamline + kick count). Even reps: turn focus (speed in, tight flip, fast kick out). Rest about :20 so you can coach. Breakout reps: assign “6 kicks then go,” and “no breath until 3 strokes after breakout.” Turn reps: last breath before the wall, fast flip, 6–8 kicks out. Common breakdown: they breathe into the wall and lift the head—stop the lane, demonstrate one clean last breath, and restart. If the lane is nailing it, add a 15m stroke-count cap (7–9 strokes for most middle schoolers) and hold it for 2 reps. If they’re struggling, keep the kick count and allow the first breath at 2 strokes after breakout for one round, then tighten it back up.
0:22–0:32	Relay Exchange Footwork On Deck	Setup: 4 swimmers per lane lined up behind the blocks (or wall edge). One swimmer on the block, one “next,” two waiting behind a deck marker. No one crowds the edge. Do quick, repeated “step-up and set” reps: swimmer steps onto the block, finds stance, freezes, then steps down. Then add the timing trigger without leaving: incoming swimmer reaches to the wall; outgoing swimmer tracks the hand and stays still. Cues: “Toes curled.” “Hips loaded.” “Eyes on the hand.” “Quiet until hit.” Watch for: rocking forward/back—if they rock, they reset and repeat immediately. After 3 clean “track only” reps, allow a full leave on the hand hit. If balance is the issue, start from the wall edge instead of the block.
0:32–0:35	Water Break And Quick Standards Check	Quick drink. While they’re at the wall, set the two standards for the rest of practice: (1) legal exchange timing—leave on the hand, and (2) every fast freestyle rep includes a real breakout (kick count) and a real finish (no glide). If you have an assistant, assign them one job: watch for early leaves only and call them out immediately.
0:35–0:49	Full Relay Exchange Reps	Setup: 4-person relays in each lane. Start at the blocks if available; if not, use the wall edge and keep spacing controlled. Incoming swimmer swims a 25 fast into the wall; outgoing swimmer does a relay takeoff. Run it as repeated exchanges (not full 4x25 races yet): Swimmer 1 in/out, then Swimmer 2 in/out, etc. Keep it moving—next swimmer is set before the incoming crosses the flags. Watch for: outgoing swimmer leaving on the splash or head instead of the hand touch. Cues: “Track the hand.” “Leave on hit.” “No shuffle steps.” Common breakdown: incoming swimmer slows the last 5m to “help.” Fix it by requiring the incoming swimmer to sprint through the touch—tell them, “Your job is speed into the wall; their job is timing.” Add a constraint once they have the rhythm: if a team has an early leave or a glide-in, they redo that exchange immediately before rotating.
0:49–1:05	Race-Pace Freestyle Main Set	Setup: Keep lanes as-is. You coach from 15m out and the flags in. This is the pace-holding block that makes relays faster, not just cleaner. Run 3 rounds of: 4 x 25 freestyle at 100 free pace on an interval that gives about :20–:30 rest. Example: a swimmer whose 100 free is about 1:10 targets 17–18 on the 25s and goes on :40; a 1:30 swimmer targets 22–23 and goes on :45. The time window for a “make” is best rep plus 1.5 seconds. After each round, give :45 extra rest to reset and coach. Non-negotiables: 6–8 kicks off the wall, first breath after your assigned stroke count, and a hard finish into the wall. Scoring: swimmers get a “make” if they hit the time window and keep the breakout rule. Miss either one = no make. Post makes by lane. Common breakdown: first rep is great, then they shorten stroke and spin. Correction: “Long first stroke out of breakout, then hold your breathing pattern—don’t add random breaths.” If the lane is sharp, make the last round 2 x 50 at the same pace standard (split it in your head as two 25s). If not, keep all reps as 25s and tighten the technique requirements instead.
1:05–1:13	Relay Race-Pace Combo Relays	Setup: Same relay teams, already at their blocks from the exchange block. This is where you blend the two skills: exchange timing + immediate race-pace speed. Run exactly 2 races per lane: 4 x 25 freestyle relay. Race 1 is a clean run with no scoring—just execute. Race 2 is scored: every swimmer must hold the breakout rule (kick count) and finish hard, and any early leave or glide-in adds a 10-second penalty to that team’s final time. If there is an early leave, stop and redo that one exchange immediately rather than restarting the whole race. Watch for: teams getting sloppy because it’s a “race.” Stay on the exchange end and call early leaves instantly.
1:13–1:15	Cool-Down And Debrief	100 easy choice swim. Bring them in and name what you saw: one thing the group did well and one thing that must be cleaner next time (usually: incoming speed into the wall or stillness on the block). Give them one take-home line: “Fast relays are legal timing plus race-pace off the wall.”

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What You'll Need#

Pace clock (or visible deck clock)
Starting blocks (or a safe deck edge for exchanges)
Kickboards (1 per swimmer)
Pull buoys (optional, 6–10 for the group)
Stopwatch (at least 1; 2 if you have an assistant)
Small cones or deck markers (8–12) to organize relay teams behind lanes

Running The Main Race-Pace Set Without Losing The Standard#

The hardest block today is the race-pace freestyle work because kids will try to “muscle” the speed and let the details slide. Before the first rep, give them one pace target and one form target—no more. Example: “25s at your 100 free pace, and you owe me 8 kicks off every wall.” When you stack targets, they’ll miss all of them.

Keep the interval honest but doable. If they’re missing pace by more than a body length repeatedly, don’t just yell “faster”—add rest by 5 seconds and demand the pace again. The goal is repeatable speed, not survival swimming.

Coach position: Stand at the 15m mark going out and at the flags coming in. You can see breakouts, breathing timing, and whether they die into the wall.
What you say between reps: one correction + one cue. “You breathed into the breakout—fix it. Count 4 strokes before the first breath.”
Accountability: Pick 2 swimmers each round and call their split out loud. Kids hold pace better when they know someone is actually watching.

Common Breakdowns Today And What To Do About Them#

Breakdown: Relay swimmer leaves early (DQ risk) because they’re watching the head/shoulders instead of the hand. Why it happens: middle schoolers get jumpy and want to “win the start.” Fix: freeze them on the block and make them point to the incoming hand; run 3 “no-go” reps where they track the hand but do not leave, then return to full exchanges.
Breakdown: Big step forward or rocking before the touch, then a late or sloppy takeoff. Why it happens: they’re trying to time it with movement. Fix: require stillness until the last moment—“quiet feet.” If they rock, pull them, reset, and replay immediately.
Breakdown: Race-pace rep is fast to 10m, then falls apart (short strokes, extra breaths, weak finish). Why it happens: they sprint the first 5–8 strokes with no plan. Fix: assign a breathing pattern for the rep (ex: every 2 or every 4) and a breakout rule (ex: 6 kicks + 3 strokes before first breath). Praise the swimmer who holds the pattern, not the one who “wins” one rep.
Breakdown: Turn drifts wide and kills speed into the wall. Why it happens: they breathe late and carry the head up. Fix: cue “last breath at the T” (or one stroke before the wall for shorter swimmers) and make them finish the last stroke long into the flip.

Adjustments For Your Group Size And Setup#

Small group (under ~10 swimmers): Keep the exchange work, but make it denser—run 2 lanes only and have swimmers do back-to-back exchanges (swim in, quick step-up, exchange again). Shorten the freestyle main set slightly and keep the relay race at the end.
Big group (multiple full lanes): Split the pool: half the lanes are doing exchange reps at the blocks while the other half does race-pace 25s/50s. Swap on the whistle at the halfway point so you’re not waiting on a single station.
Wide skill gap: Run two pace groups in the same lane. Group A holds 100 free pace on 25s; Group B holds 200 free pace on the same distance. Everyone does the same breakout/turn rules so the skill stays aligned even if the speed differs.
No blocks available: Do exchanges from the wall with toes curled over the gutter (or from a stable deck edge). The timing cue stays the same: leave on the hand hit, not on the splash.

What To Hit Next Practice#

Next time, keep the exchange timing but add incoming speed control: swimmers often glide the last 5 meters to “help” the exchange, which actually makes timing worse. Build a set where the incoming swimmer must hold stroke rate into the wall, and the outgoing swimmer must still leave legally on the hand hit. That’s the first thing that will break when you add pressure—fix it early.

Frequently Asked Questions#

How many exchange reps should each swimmer get in this practice?▾

Aim for 6–10 quality exchanges each (mix of step-up timing reps and full relay exchanges). If you’re only getting 2–3, you’ve got too many kids standing—split ends or run two exchange stations.

What if kids keep leaving early even after cues?▾

Take the race out of it for 2 minutes: run “track only” reps where they freeze and follow the incoming hand with their eyes, then “touch-and-go” where they leave only after you say “hit” on the hand contact. Bring competition back after they show clean timing.

How do I set race-pace targets if I don’t have current times for everyone?▾

Use a simple group target: for 25s, pick a time that is fast but repeatable for the lane (example: everyone tries to be within a 2-second window). Then tighten the window for your top swimmers and keep the same breakout/turn rules for all.

My lanes get crowded—how do I keep the exchange station safe and organized?▾

Use deck markers 3–5 feet back from the edge and require swimmers to wait behind them until they are the next-up athlete. Only the active swimmer and the next swimmer are allowed at the wall/block.

Should I let them do relay starts (swinging arms) or keep it simple?▾

Let them use a consistent relay stance, but don’t coach a bunch of extra motion. At this level, stillness and eyes on the hand beat a fancy start. If the arms create rocking, remove the arm swing and go back to quiet feet.