How to Prepare for a Swim Meet

Co-authored by Alan Fang and Eric McClure

Last Updated: June 24, 2024 Approved

Is championship season right around the corner? Are you wondering how you’re supposed to prepare for your first swim meet? Whether you’re brand new to the sport or you’re a seasoned veteran, it’s important to know how to get ready for a big competition so that you can perform as well as possible. In this article, we’ll walk you through everything you need to know about prepping for a swim meet—from a week out from the date all the way to the moment you enter the pool!

Things You Should Know

Be consistent and don’t make any radical changes to your habits, diet, or behavior in the week leading up to the swim meet.
Pack your bag a day or two ahead of time to ensure that you have everything you need.
Get plenty of rest the night before the meet and show up early to warm up and get ready.

1

Maintain consistent habits the week before.

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In the 7 days leading up to the meet, stick to your healthy habits. Now isn’t the time to try a brand-new work out routine and switch to a Keto diet. Sleep at the same time you normally do, go to work and/or school like you always do, and maintain any routines. Do things the same way you normally would to avoid throwing off your body or messing with your energy and comfort levels. ^{[1]
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- Maintain your normal practice and training regimen for the first 3-4 days of the week. Then, wind down and take it easy.

2

Confirm your schedule.

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Make sure that you know when and where to meet your team. Ask your coach what time warm-ups are, what events you’re swimming, and whether or not the meet has positive check-in. Confirm the times, make sure your schedule is clear, and figure out how you’re getting to the swim meet. ^{[2]
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- Positive check-in is when you have to write your initials next to your name on a sign-in sheet. This lets the officials know that you are there and so they write out the heats so that there are no empty lanes.
- Your coaches should have a sheet with your events, although you may have an online schedule you can check.

3

Pack your bag ahead of time.

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Make sure you have everything you’ll need for the meet. This way, you won't be scrambling the next morning to gather your things and you can take it easy as you get ready. Pack your trunks, 2 pairs of goggles, 2 swim caps, a snack or two, and a change of clothes. ^{[3]
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- You might also pack a spare charger for your phone, a book, headphones, and any hygiene products you might need.

4

Relax and chill out before the meet.

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The 2-3 days before the meet, engage in some self-care . If you have school, do not rush between classes. Take your time walking up and down the stairs. Do not over-exert yourself so that you save your energy for the race. Take long baths, relax every night, and do something calming and enjoying for you. ^{[4]
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- This is especially important if it’s a multi-day swim meet. You really don’t want to exert yourself in the days leading up to a longer event.
- If you are going to work out at all, keep things very light and low-impact. Take a short jog, stretch, or do some yoga .

5

Consume a big, healthy dinner the night before.

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The day before the meet, load up so you have energy for the next day. Don't eat anything difficult to digest, excessively greasy, or completely out of the norm for you. The best plan is to eat something simple and easy to digest. Opt for some lean protein (like grilled chicken or salmon), healthy veggies, and a starchy carb, like potatoes, pasta, or rice. ^{[5]
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- Stay away from acidic foods (including tomato and tomato sauce), which can upset your stomach and cause cramps the next day.

6

Get a good night’s sleep.

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Aim to get 8-9 hours of sleep so you’re fully rested for the big day. You don’t need to change your sleep schedule or try to sleep for 12 hours or anything like that, but get some good rest ! If you don’t get a good night’s sleep the day before the competition, you will still be exhausted, which can have a negative impact on your performance. ^{[6]
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- If you tend to struggle to go to sleep the night before a big event, get up earlier than you normally do the day before the big meet. This way, you’ll be more tired than you normally are once it’s time for bed.

7

Eat a healthy breakfast the morning of the meet.

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Consume something small and light in the morning before the meet. You might have a small bowl of sugar-free cereal and a banana, or Greek yogurt with some nuts. Just like dinner, don’t eat anything radically different from what you would usually eat. If you normally eat two slices of toast with jam and marmalade and one egg, eat just that on the morning of your event. ^{[7]
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- If you're swimming in the afternoon, eat a healthy breakfast and a light lunch. If you are swimming in the morning, eat a light breakfast and eat a big lunch.
- Eat 1-2 hours before the event. Bananas, crackers, and plain toast with no butter are all great options.

8

Pump yourself up to get in the zone.

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Listen to some good pump-up music and psych yourself up . Throw on some headphones and put on your favorite hype music. Alternatively, you might put on some calming music to get yourself into the zone and focus. Whatever it is that you do to build your energy up and get in the right state of mind, do it while you’re on your way to the event or gearing up for the swim meet.
- You might do some shadowboxing , use power poses, or read an inspirational book.
Katie Ledecky, Professional Swimmer

Block out distractions. "I'm just focused on how fast I'm going and pretty much block everything else out–the sounds, the sights– I just kind of listen to the rhythm of the water, and work on maintaining the same stroke, the same rhythm, the same tempo, thinking about how I want to get my hand to the wall."

9

Stay hydrated.

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Drink plenty of liquids before the event and while you’re waiting to swim. Water is ideal, but you can also drink a sports drink that’s high in electrolytes. If you do drink a sports drink, stay away from the high sugar stuff. Drink plenty throughout the day and during the meet. A lack of liquids can negatively affect your performance, so stay hydrated ! ^{[8]
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- Just don’t forget to use the bathroom right before you get out there to swim.

10

Meet your coach and gear up.

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When you do arrive, check in with your coach and go to the locker room. Sign in and confirm the schedule so that you know how much time you have. Don't put your swim trunks on until after warm up and you are dry. Put your gear away, lock it up, and meet up with your coach and team to discuss what’s next. ^{[9]
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- Put on sunscreen if you’re outside. Remember, it takes 30 minutes to soak in. You don't want goggle tans, that's for certain.

11

Prepare mentally for obstacles.

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Think through how you’ll handle mishaps and false starts. Create a mental map of how you’re going to respond to obstacles. Knowing how you’re going to react will help you stay calm in the heat of the moment. ^{[10]
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- What will happen if my goggles fall off when I dive? Tighten the straps of your goggles. When you dive, tuck your chin to your neck. This way, the water will not apply direct pressure to the goggles.
- What if I come in last place? It happens. What you should know is that your coach entered you in the meet because they have faith and confidence that you can handle it.
- What if my time becomes worse? Give your races everything you've got. Every single ounce of energy left in you should show in that race. If you do come last, know that you tried hard and give yourself credit for that.

12

Trust yourself.

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You can control your start and your turn; you cannot control the size or speed of your opponent. You can control what you eat before your race, you cannot control the conditions of the water in the pool. ^{[11]
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EXPERT TIP

Alan Fang
Former Competitive Swimmer
Alan Fang swam competitively for over 7 years, through high school and into college. He specialized in breaststroke events, and participated in events such as the Speedo Championship Series, the IHSA (Illinois High School Association) state championships, and Illinois Senior and Age Group state championships.

Alan Fang
Former Competitive Swimmer

Rely on your training. Alan Fang, a former competitive swimmer, says: "Swimming can be a daunting sport. I think you need to be really mentally strong to be successful. Try not to overthink, and let your instinct and training kick in once you dive into the water."

13

Visualize success.

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Sit down somewhere quiet, and visualize the race from the moment you're up on the block to the moment you hit the wall. Visualize the exact time that you want to see on the time board. This will help you maintain a positive attitude and focus on your goals. ^{[12]
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14

Loosen up and get in the water.

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Get in the pool and swim to get your muscles moving. Don't tire yourself out by going too fast. Get in and stretch out and get a feel for the water. Do a few light laps. Do some kicking, sculling, or drills depending on whatever you prefer to do to get the blood flowing. ^{[13]
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- If you do feel the need to go fast, do a short hard set but don't go over 80 percent of your maximum speed. Make sure your intervals give you a good amount of rest.
- Wear two caps. If one comes off you will have another underneath. If you put one on, then goggles then another cap, your goggles are less likely to come off.

What Should You Eat The Night Before And During a Swim Meet?

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What should I eat the night before a meet?

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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.

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What if my swim cap falls off when I dive in?

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

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How should I act around my opponents before my race?

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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.

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Keep yourself warm when you’re not swimming. Wear your favorite sweatpants and a comfy sweatshirt.

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Right before you race, find a quiet spot and visualize yourself powering through the water with excellent form, hitting the touchpad, and seeing your goal time on the board. Creating this positive mental picture keeps you focused on success versus worrying about potential obstacles.
Be sure to turn in early the night before a big meet and get a full night's sleep. Arriving early the day of allows time to slowly warm up muscles, get comfortable in the pool, and touch base with your coach for any last minute tips before your event. Rushing creates anxiety.
When you're waiting around for your next race, cheer on and congratulate teammates as they finish theirs. Showing support and boosting morale reminds everyone you're a united team, which gets energy high for all to compete their very best.
If you're new to swim meets, lean on veteran teammates or your coach to get insight on what to expect, how events are run, what to bring, and any race strategy suggestions. Their wise words calm nerves so you can swim confidently.
Pack healthy, easy-to-digest snacks like fresh fruit, granola bars or plain crackers to much on between races. Avoid greasy fast food or sugary candy that could upset your stomach when it's time to compete. Proper fuel is key!
When it's time to race, trust that your training has prepared you for this moment. Avoid overanalyzing. Instead, let instinct and muscle memory take over as soon as you hit the water. You've got this!

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How to Prepare for a Swim Meet

Things You Should Know

Steps

Maintain consistent habits the week before.

Confirm your schedule.

Pack your bag ahead of time.

Relax and chill out before the meet.

Consume a big, healthy dinner the night before.

Get a good night’s sleep.

Eat a healthy breakfast the morning of the meet.

Pump yourself up to get in the zone.

Stay hydrated.

Meet your coach and gear up.

Prepare mentally for obstacles.

Trust yourself.

Visualize success.

Loosen up and get in the water.

What Should You Eat The Night Before And During a Swim Meet?

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