There are several different ways to start a race. I have some of the more common ones described here, along with the basic rules of starting.

Basic Rules

In all starts, the first command given is to either "step up" on butterfly, breaststroke, freestyle (or anything else started from on top of the block); or to "step into the water" in backstroke or medley relays. The swimmer must do so promptly. (Sometimes swimmers must stand behind their block before their heat starts.) When the command "take your marks" is given, the swimmer must get into the starting position immediately. Delays could result in disqualification. One false start is sometimes permitted.

Grab Start

A grab start is when the swimmer is on the block, at the front, with feet together and hands gripping the front of the block on both sides of the feet; or with feet about shoulder width apart and hands gripping the front of the block between the feet. The swimmer's head should be looking downward, and their knees should be slightly bent. Upon starting, the hands are thrust outward and forward, bringing the body into a streamlined position, and the legs propel the body into the water.

Track Start

A track start is similar to the grab start, except this time only one foot is at the front of the block. The other foot's toes should be back about 5 inches or so from the front foot's heel. When the swimmer leans forward, the rear leg will bend farther than the front. Hands are placed on both sides of the foot in the front. When starting, the hands are thrust outward and then forward, bringing the body into a streamlined position. This start gives a good, solid base for a strong push-off.

Swing Start

A swing start is usually used in relay turnovers. If this is the case, the swimmer will stand with both feet shoulder-width apart at the front of the block, arms stretched out in front of them. As the previous swimmer comes in, the arms "follow" the swimmer as they approach the wall. Right before the swimmer hits the wall, both arms circle backwards, which will end up in a streamlined position as the swimmer leaves the block.

Backstroke Start

The backstroke start is started in the water. There is a bar on front of the starting block, which the swimmer holds onto. The feet are placed on the wall, with one leg slightly lower than the other. The swimmer brings up their body, so the legs are bent nearly double and the head is between the arms. Upon starting, the arms and head swing backwards in almost a backward dive as the legs push off the wall to provide thrust. The back should be arched.

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