Team Info

 PREPARING FOR SWIM MEETS

GET IN THERE!!!

Get in the pool and swim.  A good warm up is essential to performing your best.  The warm up should be a minimum of 800 to 1000 yards and should contain some drilling and up tempo swimming.  The coaches have designed a warm  up that works for most swimmers no matter what events they swim.  If you feel that the warm up isn't enough talk to the coaches and they can help you make adjustments.

Dinner...EAT IT!!!

The night before eat a good dinner consisting of foods from your regular diet.  Extra carbs are not necessary, just a well balanced meal

ZZZZZZZZZZZ...

Rest and recovery are very important to successful swimming.  The night before your meet you should try to stay close to your normal routine which should be no less than 8 hours of sleep. .

BREAK THE FAST

Eat a light breakfast such as a bowl of cereal and a banana, or an energy bar if you're swimming a morning event. If you're swimming in the afternoon, eat a big breakfast and a light lunch. Eat a small meal or snack one or two hours before the event with low amounts of protein. The best foods are pasta, cereals, bagels, breads, fruits, and vegetables. These are out of the stomach in two hours, therefore should not be eaten more than three hours before swimming or they could override the energy in time for the race. Bananas are great because they have potassium which makes you more resistant to fatigue.

BOTTOMS UP!

Drink plenty of liquids. Water and fruit juices are the BEST liquids. Many people think that Gatorade is good but it is high in sugar (but can still help). Only drink this five minutes before an event. Drink plenty throughout the day and during the meet. Lack of liquids do affect your performance as well, even before you feel thirsty. Avoid energy drinks and  sodas.

STUFF IT...  

Put on your swimsuit right before you leave and gather your stuff for the meet. Be sure you have water and healthy snacks. If you are swimming both prelims and finals, you are going to need a few towels; however, you can hang up your towels to dry to save space in your bag or invest in a chamois.

LISTEN UP!!!

Listen to some good pump up music.  Dance if needed but don't wear yourself out.