Q&A for How to Prepare for a Swim Meet

A carbohydrate-based meal that is low in fat, like pasta or rice, with a portion of meat/meat alternatives and vegetables. Try to avoid having anything sweet, like cake or ice cream, or really greasy foods.

Keep swimming, don't worry about the cap until the end of your race, then you can get it.

You should try to act confident, but not cocky. You don't want to act like you're better than them, but you want them to believe that you're a fast swimmer. If you don't feel confident, fake it until you make it.

Breathe in deeply and out slowly. Know that you have done this race many times per practice (even if it is the mile!) and this will be less than that. Smiling may help release good feelings through you.

No. It might make you feel more alert, but it can disturb you electrolyte balance and cause fatigue.

No! Sweets give you a brief spike of energy and then cause you to crash. Healthy carbohydrates provide more sustained energy.

If your dive goes wrong, try to makeup for it on the underwater work and on the first few strokes.

One thing she can do to prevent cramps during a race is stretching. It is incredibly important to stretch for about five minutes before a race.

While you can pack whatever you like to eat, to be healthy it is suggested that you take a protein bar, fruits, veggies, and maybe some chips for the occasion when you're really tired.

Swimming is a sport that requires a high level of physical fitness. You need to be able to do cardio to build lung capacity. Pulling water, increasing speed, and adding aggression in the stroke require upper-body strength. Core strength is necessary, especially in butterfly.

Swim meets can take as long as three hours or take a whole day. It just depends on the number of swimmers, heats, and races involved.

Everyone has had that one race that they thought they did poorly on. Some of them focus on their failure, while others use the poor race as a building block to improve. At your next practice, try and recall how you felt during the race. Ask your coach what they think you should improve on. Do your best not to beat yourself up about one bad race and set a goal to make your next race better.

If the cramps persist, ask your doctor or swim coach for advice. Cramps usually go away if you wait a while. Some light stretching might help. It is always a good idea to let the lifeguards know you are having some cramps, so they can keep an eye out for you. If it's too painful, don't swim. Give your body some time to recover.

Try a cereal with a good amount of protein.

Stretch your arms and legs before you get on the block and do jumping jacks to increase your heart rate and warm up before the race.

When you hear the beep, quickly look at the flags as you dive into the water. Then, put your chin against your chest and stay under for as far as you can go.

To swim faster, focus on your stroke, breathing, and on being calm. Also, work on your stroke, technique, and strength, as all of these can help you go faster.

Bring something tasty but not too unhealthy. You could bring some veggies and ranch dip or some chips and salsa. Save the doughnuts for after the meet.

Go for a light breakfast, which can be one banana and a bowl of cereal.

Try a braid or ponytail.

It would be best to eat lightly, but not too little as you will be swimming a lot. You might want to have some yogurt with honey and oatmeal or a sandwich.

The 400 fly does not exist in competitions, but I suggest you work it like a 100. For a 100, you give 80% effort for the first 25, 90% for the second, hold pace for the third, and go all out for the fourth. Expand that to work for your longer distance.

You should try it, because your coach probably thinks you will be good at it.

A hot shower will only relax your muscles and that is not good for a swim meet. You should warm up in a warm up pool or stretch instead.

If that does happen, just get back on the board and try again. The blocks are pretty stable, so you shouldn't have any problems.

You'll always get tired on the 100 fly. Everyone does. You have to learn to push through the pain. If you need to work on your stamina, read this article for some tips, or ask your swim coach for advice.

You don't have to fix it. It's good and means your nerves will make you go faster

If the water is cold, warm up before going into the water and have a towel waiting for you when you get out. Also, a nice warm drink in a thermos is great for cold outside swim meets.

Start off long and strong, but keep up with the other swimmers. Have good push offs and think about something that makes you excited so you will go faster.

Take some time to relax all your muscles one by one, and then slow your breathing. Having a drink of water before getting in the pool can help nerves as well.