Intro

Getting ready for your first swim meet can be nerve-wracking, with new surroundings, strangers, and routines. In this article, we will share simple tips to help you prepare confidently for your first swim meet.

Understanding The Basics

Breaking down the swim meet ahead of the competition can help reduce nerves and increase familiarity. Some areas you should focus on include:

• Schedule & Timing: Knowing the time of the meet and race lets you plan ahead, so you're not rushing or stressing. It also helps you decide when to have a snack and warm up.

• Heats & Lanes: Understanding your heats and visually seeing the lanes helps to calm nerves. Heats run one after the other, and knowing your number allows you to prepare and allocate enough time without rushing.

• Rules: They are there to keep races fair and fun. Most of the rules are common sense; however, it is helpful to know them before the event to build confidence. Some areas you may need to look into include:

  • Staying in the lane rules: Practice staying in your lane, as it can get more difficult when you're tired.

  • Start rules: Different swimming styles, like breaststroke and freestyle, have distinct starting procedures. For example, freestyle usually starts on blocks, while backstroke begins in the water.

  • Do you need to display bib numbers? Often, for younger participants, this isn't necessary, or they write a number on their arm.

  • Turns and finishes: Look into the meet's rules, such as a two-hand wall finish.

  • What swim gear guidelines are there? Different meets have different rules, such as no jewellery.

• Understand terminology: Below are some common terms frequently used at swim events.

  • Heat: This is where swimmers compete in a round to qualify for the finals.

  • Lane: The section of a swimming pool assigned to a swimmer for the race. Standard swimming pools typically have 8 to 10 lanes and are usually about 2.5 metres wide.

  • Relay: Four team members compete in a race where they share the total distance.

  • Pshyce sheet or heat sheet: Contains details of the swim event, including start times and participants.

Fuel For Success

It is important to ensure you eat the right foods and stay hydrated before a swimming event. Below are some foods and ideas to help fuel your body and keep it ready for optimum performance.

• Hydration: Staying hydrated and consuming fluids can help reduce the chances of cramping. Electrolyte sports drinks are great if you have been sweating during warm-ups.

• Nutrition: Consume foods that provide sustained energy and do not weigh too much. This might include bananas or oatmeal.

For more information, read our insights article on ‘Why nutrition and hydration is important for swimming’.

Packing & Gear

Packing and preparing your gear before the race eases stress. It's important to make sure you have all the necessary equipment for the event. This includes what to wear and carry throughout the day if it lasts that long.

• Race items: swimsuits, goggles, swim caps, towels, and non-slip shoes for walking around the pool area.

• Pre- and post-event: If the event is outdoors, bring a coat or hat, depending on the weather.

• During the day: If the swim event is all-day, additional items might be needed. These include healthy snacks, a water bottle, a change of clothes, sunscreen if outside, a waterproof case for electronics and a book.

• Good luck item.

Common Mistakes To Avoid

1. Not warming up before the race can often lead to muscle injuries and stiffness during the race.

2. Ignoring rest and skipping recovery can result in weakened immunity and fatigue during races.

3. Forgetting to warm down, always end sessions with a 5 - 10 minute warm down, helping to reduce lactic acid buildup.

4. Overthinking before a race can cause anxiety. Try to relax by reading a book or listening to music.

The most important tip we can give is to have fun and enjoy your first swim meet. Rules are there for your safety and to help create a fair and fun event. Organisers are there to help you.