How to Prepare for a Swim Meet

In this article, we’ll provide advice, hacks and tips on how to help a swimmer successfully plan and prepare for a swim meet or gala.

To prepare for a swim meet or gala for an inexperienced or younger swimmer can be quite a daunting experience. There are many things to check and remember to ensure successful participation at a swim meet or gala.

A swimmer’s meet checklist:

We have produced a swimmer’s meet or gala checklist to help a swimmer successfully plan and prepare for a swim meet or gala.

Pre-competition routine

Setting swimming goals helps swimmers establish and focus on clear targets, priorities and expectations.

• They are a useful tool in enabling both the swimmer and the coach to gauge the swimmer’s progress and development towards achieving their goals.
• Many swimmers set mini-goals prior to competition.
• It’s important that when setting any goals, that swimmers keep them realistic.

We have produced a related article on the benefits of setting swimming goals. Which you can view by clicking this link: swimming goals

As well as preparing physically for competition, many of the world’s top swimmers also prepare mentally.

• They use techniques such as visualisation and self-talk to help turn any negative thoughts into positive ones and to help them cope better with the pressures of competition.
• As for many key swimming skills, mental rehearsal techniques should be practised regularly by all competitive swimmers.

We have produced related articles, on the benefits of swimming visualisation and swimming self-talk. Which you can view by clicking these links: swimming visualisation | swimming self-talk.

A few days before the competition

Avoid any unnecessary anxiety

To avoid any unnecessary anxiety, it’s best to start to prepare for a swim meet or gala a few days before.

• Remember the saying ‘failing to prepare is preparing to fail’.
• Firstly, the swimmer should find out what time the meet or gala starts, the location, how to get there and roughly how long the journey will take.
• Although I use a sat-nav, I always take an atlas and if possible, a print-out map of the location of the venue, which can usually be found on the venue’s website.
• The swimmer should get to the venue in good time to allow themselves to get changed and warm-up, which is usually a good hour before the start of the competition.
• If in any doubt, check the correspondence from the club’s gala secretary or check the host club’s website.
• The swimmer should ensure they have all the necessary meet or gala documents, such as their race cards or event entry details.

The day before the competition

To perform at their best the swimmer should keep to their normal routine, to avoid anxiety and ensure they don’t burn any unnecessary energy before competing.

• They should go to training,  as usual, their coach will allow for the fact that they are competing tomorrow, but it’s important that the coach has the chance to give them the opportunity to go over their starts, turns and finishes or any other last-minute details in a relaxed environment.
• After training it’s important that the swimmer refuels within 15 minutes of training, this is the optimum time to help speed recovery.
• Once they have completed training, it’s important that the swimmer goes home to recover and relax.
• The swimmer should ensure they have an early night.

We have produced a related article on the benefits of invisible training. Which you can view by clicking this link: invisible training

• If possible, it’s a good idea for the swimmer to pack their kit bag the evening before the swim meet or gala.
• This will allow them the time to ensure that they have packed all the essentials, including:
• A spare set of goggles and a spare swimming hat/cap, these are the most common items to break, just before they are required for competition.
• Wet bodies get cold even in the warm atmosphere of a swimming pool. Injuries to muscles are much more likely if the swimmer is cool or they have cold muscles, so they should ensure they have some warm clothes, including a tracksuit and a tee or polo shirt
• On the poolside/deck swimmers need to eat small and regular amounts. They should pack plenty of what’s good for them and what they like.
• Swimmer should ensure they have packed enough healthy snacks to maintain their energy levels throughout the competition, such as bananas, raisins, cereal bars, sports energy bars etc.
• They should make sure they have a healthy lunch and dinner if required, ideally pasta or a salad etc.
• Swimming pools can be hot, humid and cramped, therefore the swimmer should ensure they pack plenty of drink.
• The swimmer should ensure they have all the necessary meet or gala documents, such as their race cards or event entry details.

We have produced related articles, on swimming nutrition and swimming hydration. Which you can view by clicking these links: swimming nutrition | swimming hydration.

• The competition day may be a long one, so the swimmer should pack something to keep themselves occupied, such as a book, magazine, homework etc.
• If they take their MP3 players, hand-held game consuls etc. remember they are the swimmer’s responsibility, so they should ensure they keep them safe.

We have produced a related article on how to pack for a swim meet. Which you can view by clicking this link: how to pack for a swim meet

Overnight Accommodation

In order to be able to participate in certain events, it may require the swimmer to stay away in overnight accommodation.

• Many swimmers find it difficult to get a good relaxing night’s sleep when staying away from home on the eve of the competition.
• To try and aid a good night’s sleep, it may help if the swimmer packs their normal pillow/s, along with some earplugs and a sleep mask.
• Swimmers may also wish to pack their current book and/or their MP3 player as reading and listening to music should help them to relax.
• Some hotel rooms have air conditioning, which could make the swimmer dehydrate; therefore, some water by their bedside is always a good idea.

On the day of the competition

Before leaving for the pool check kit, equipment, food & drink

• Arrive at the competition venue in good time, to avoid the anxiety and to allow time to park the car.
• Once at the pool the swimmer should post-race cards or sign in for each event if necessary.
• It’s usual at galas/meets that swimmers are not allowed to sit with parents.
• Swimmers are usually on the poolside/deck and parents are usually in the viewing gallery.
• The main reasons for this are:
• There’s not enough room on the poolside/deck.
• There’s not enough room in the viewing gallery
• Swimmers could make the seating in the gallery wet and therefore slippery and dangerous.
• Coaches would prefer swimmers to cheer on their teammates and concentrate on their events ahead.
• Once on the poolside/deck, the swimmer is the responsibility of the coach.
• It is usual for event and heat sheets to be produced by the meet or gala organisers.
• Swimmers should refer to these to find out when their event is due to take place and which heat of that event, they are participating in.
• This will enable the swimmer to keep track of the time until their next event and give them enough time to prepare properly.
• Swimmers should be on the poolside/deck so that the coach can easily locate them when the time comes for them to be called up for their event.

After their pool warm-up

The swimmer should:

• Dry off
• Change into a costume. Swimmers could lose a vast amount of heat remaining in a wet costume.
• Some of the racing suits are very tight fitting and they may need some help to change.
• They will need to stay warm by wearing warm clothing
• Ideally with shoes (and socks) for their feet
• With a tracksuit for the rest of their body

We have produced a related article on an effective competitive swimming warm-up. Which you can view by clicking this link: swimming warm-up

Once the swimmer has completed an event

• They should analyse the race with their coach.
• Some swimmers record their race evaluations and keep them in their swimming log.

We have produced a related article on the benefits of keeping a swimming log. Which you can view by clicking this link: swimming log

• The swimmer should then warm down.
• After warming down the swimmer should dry off.
• This is a good time to have a quick chat with their parents about the race.
• Then they should get changed ready for the next race.

Once the swimmer has finished competing for the day

• The swimmer should thank their coach.
• Make sure they have all their belongings
• Ensure they start their recovery immediately by consuming something good to eat and drink, within 15 minutes of competing. This is the optimum time to help speed recovery.
• They may need to swim again tomorrow so they should avoid any fast foods.
• They should ensure they rest, relax and are early to bed.

We have produced a related article on coping with pre-race nerves. Which you can view by clicking this link: coping with pre-race nerves.

Takeaways

Preparing for a swim meet/gala for an inexperienced or younger swimmer can be quite a daunting experience.

There are many things to check and remember to ensure successful participation at a swim meet/gala.

We have produced a swimmer’s meet or gala checklist to help a swimmer successfully plan and prepare for a swim meet or gala.

We have provided a recommended swimming equipment page, containing the swimming equipment that we and our swimmers use a recommend. You can access this page by clicking on the following link: recommended swimming equipment

We have provided a swimming resource library, containing links to all of our publications and blog articles. To access any article simply click on the attached page link: swimming resource library

The Competitive Swimming Exchange is a Facebook group to help exchange ideas and information to collectively improve the sport we love.

• It’s an international group for all swimmers, coaches, teachers, masters, triathletes and swimming parents.
• In fact, it’s for all those who are interested in competitive swimming, either in the pool or in open water.