How to prepare for a swim meet

Preparing for a swim meet involves both physical and mental preparation.

You need to swim all year round and be physically fit to appear for a swim meet.

Swimming competitions can be nerve-racking and exhausting.

But participating in a swim meet can change your outlook completely as a swimmer, and change your coaching and preparatory plans.

However, competition season should not be something to fear. In fact, it can be the most exhilarating and progressive time for a swimmer’s development.

Here are some ways to help you get ready for your upcoming swim meet

Tips to get ready for a swim meet

Usually, state, zonal, and national level competitions occur twice a year. Once in a long course, and once in a short course pool.

In case you are in an Indian board school, you need not worry too much about the school exams clashing with your competition. The state meet is usually held in June and December, which is during the holidays. This gives you plenty of time to practice before your competition.

Decide on your events

Before you begin training, your coach and you must decide your strengths and the swimming events you will participate in.

For example, if you practice improving your sprint freestyle timings, it will not be useful if you end up participating in the 200m breaststroke.

For this reason, plan ahead as to what you think you will perform best in the competition. Then practice specifically for those events. You should begin narrowed training solely for the competition at least two months in advance.

Once you have decided your events, you should begin rigorous training. Taking timings every week is not what you should only do. Instead, you should work on building your stamina, so that your sprint speed increases.

Your coach can always guide you on the correct way to train for your specific events. But you should not be practicing drills before a competition, only timed sets that relate to your events.

Develop a Training Plan

Create a training plan that includes regular swim sessions leading up to the meet. Gradually increase the distance and intensity of your swim sessions to build your endurance and improve your performance.

You should also track your progress on a regular basis and maintain your swim log book. It will not only help you with your progress but will also help your coach to decide how to modify and adapt the training plan to help you perform better.

This means there is not too much time to prepare in between competition season for much else.

Go for regular swimming practice

Before a competition, you should be very regular in your swimming classes. You should avoid missing any training sessions and follow the regime strictly. Since it is in your summer or winter holidays, you should be training 2 times a day as the swim coach plans for you.

Even though you might find the training exhausting, your workout will soon taper down. We will explain this later. However, until then, you should put maximum effort into training your body to withstand better.

Continue your dryland practise

Before a competition, you should not be aiming to bulk up or put on more muscle mass. That is a long process that may derail your progress in the pool. Your dryland should be regular but not extensive, as you do not want to risk the chance of injury.

Keep up a good workout regimen all year around so that you are able to withstand more physically.

You should not try to change your physique. Instead, work on what is lacking through dryland. You need to maintain a top physique and ideal body mass before a competition, as you will feel more prepared and stronger for the event.

While you can consider doing more intense and diverse workouts after the competition season ends, do not do this before.

During competition season, stick to a regular routine that maintains your physical strength and helps relieve muscle tension to prevent injury

Visualize your success

Visualize yourself performing well not only at the meet but at all training sessions that you do.

Remember, no matter how much you physically prepare, you need to remain confident in your own ability. If you are not sure that you will perform well, you will not perform well. Your training and focus should be on building a winner’s mindset. Do not practice to make cut-off timings, practice to win.

Visualization is a technique that I use before every competition. I watch myself win my competition multiple times in my imagination. This form of visualization has always worked for me, as I would later truly believe that I would come first.

Mentally picture yourself achieving your goals.

Eat healthy

A balanced diet for swimmers is essential to support training and competition goals. Make sure you’re eating enough protein, carbohydrates, and healthy fats to fuel your body. Avoid junk food completely all the year round.

Do not switch diets or change your nutrient intake, unless you are increasing your caloric content. You can always eat more, and that is recommended. However, stick to a healthy balanced diet so that your body is able to maintain its top physique.

Avoid stress

Stress and worry do not bode well with competitions. If you are unable to focus on training, or you are unmotivated to do the same, nothing good will come out of your practice. Get plenty of rest and make sure you are taking good care of your body.

Proper swim gear

Check that you have the proper swim gear. This includes competitive swim suits, racing head caps and racing goggles. Wear them during the practice session too.

Taper your training

These are in the long term, for the months leading up to the competition. In the days before the competition. Your coach will begin tapering and travel plans. Tapering is when the workout load reduces. This is very necessary because you do not want to exhaust or injure your body before a competition. Tapering also helps reset the body to its peak physical physique after training so tirelessly for so many months.

Since your workout regimen before competition season will be so hectic, you need to take care of other parts of your life. Try not to plan holidays or miss days during competition training, because your body will need consistency.

Prepare yourself for the day of the competition

Get a good night’s sleep

It is important to take enough rest before the day of the competition. Sleep early and try and sleep for 6-8 hrs. Avoid traveling to the swimming competition venue just the previous night.

Arrive early

Arrive early on the day of the competition. Do not arrive so late that you start to panic. There is usually a time allocated for registration.

Again you should not arrive so early that you get tired of waiting.

You should participate in the warm-up session which usually happens before the event starts. Know the approximate timings of your events and stay concentrated on the task ahead.

Follow Proper Warm-up and Cool-down Protocols

Warm-up and cool-down routines help prevent injury and improve your performance. Be sure to follow proper warm-up and cool-down protocols before and after each race.

Stay Hydrated

Drink plenty of water before, during, and after the competition to stay hydrated and perform at your best.

Be comfortable in your swim gear

Make sure you wear comfortable and appropriate swimwear, goggles, and other gear during the meet. This can help you focus on your performance rather than any discomfort or distractions caused by your gear.

Focus on Your Goals

Set realistic goals for yourself and focus on achieving them. This can help motivate you to perform your best and give you a sense of accomplishment.

When you finally do arrive at your competition, remember everything you did to lead up to this moment. You have prepared very hard, and you are sure to win!