Group Relay Challenges: Fun and Competitive Swimming Drills

Group relay challenges are one of the best ways to combine fun, friendly competition, and skill-building in swim training. Whether you're coaching a youth swim team, running a summer swim camp, or leading an adult fitness group, relay-style drills bring excitement, team spirit, and structure to practice.

This article explores how to create and run group relay challenges that improve technique, build endurance, and enhance communication — all while keeping swimmers engaged and motivated.

🧠 Why Use Group Relay Drills?

Relays add value to swim training by:

• ✅ Promoting teamwork and communication

• ✅ Increasing motivation through competition

• ✅ Reinforcing stroke technique under pressure

• ✅ Enhancing starts, turns, and transitions

• ✅ Breaking up traditional sets with energy and variety

They’re also a great way to end a hard practice on a high note or introduce low-stress competition for younger swimmers.

🏊‍♂️ Types of Relay Challenges

Here are several relay formats you can adapt for different goals and age groups:

1. Stroke-Specific Relay

Purpose: Reinforce correct form in a fun, fast-paced format.

How to Do It:

• Assign each leg of the relay a different stroke: freestyle, backstroke, breaststroke, butterfly.

• Or, have all swimmers perform the same stroke for technique reinforcement.

🛠 Variation: Include stroke drills (e.g., fingertip drag or catch-up for freestyle) instead of full strokes.

2. Kickboard Relay

Purpose: Build leg strength and kick endurance.

How to Do It:

• Each swimmer uses a kickboard to complete their leg of the relay.

• Can be done with flutter kick, dolphin kick, or breaststroke kick.

🛠 Add fins for speed or resistance tools for a challenge.

3. Underwater Relay

Purpose: Improve breath control and streamline position.

How to Do It:

• Each swimmer dolphin kicks or glides as far as possible underwater before surfacing.

• Tag the next swimmer with a high-five or wall touch.

⚠️ Ensure strict safety rules — no forced breath-holding beyond ability.

4. Medley Relay Challenge

Purpose: Train all four strokes under race-like pressure.

How to Do It:

• Four swimmers, each doing one stroke in IM order (back, breast, fly, free).

• Can also be done solo for advanced swimmers doing a full 100 or 200 IM relay.

🛠 Track times and rotate stroke order to develop versatility.

5. Equipment Swap Relay

Purpose: Add novelty and test quick transitions.

How to Do It:

• Swimmers start with a piece of equipment (like fins or a snorkel) and must remove it at mid-pool, tagging their teammate who finishes with or without it.

• Great for reaction, coordination, and adaptability.

6. Challenge Relay (Obstacle Course Style)

Purpose: Combine swim fitness with creative problem-solving.

How to Do It:

• Include floating rings to dive through, noodles to swim under, or a flip at mid-pool.

• Each swimmer must complete a mini-challenge before tagging the next.

🛠 Ideal for summer camps or team-building sessions.

🎯 Tips for Running Successful Relay Drills

• ✅ Balance teams by mixing skill levels

• ✅ Keep instructions simple and repeat them before each round

• ✅ Set time caps to keep things moving

• ✅ Celebrate effort and improvement, not just wins

• ✅ Use relays as race-day simulations for pacing and pressure practice

🧒 Ideal Age Groups and Modifications

• Ages 5–8: Use short distances (15m–25m), simple formats, and allow more rest

• Ages 9–12: Introduce stroke-specific relays, add equipment, and encourage peer coaching

• Teens and adults: Add competitive elements, time trials, and relay ladders

🏁 Final Thoughts

Group relay challenges are more than just a fun break — they’re a high-impact training tool that encourages swimmers to work harder, think faster, and support each other. With the right structure and a splash of creativity, relays can become the highlight of your swim practices.