Getting ready to swim isn't difficult.The more prepared you are the more enjoyable the experience will be, as it only takes a few simple steps to get prepared to go swimming.
Step 1: Check the weather and plan accordingly.
Make sure you have water and sunscreen if it is going to be hot.You can still go swimming if there is a chance of storms.Make sure you have a plan for bad weather, such as shelter to get under, and that everyone knows where to meet if you hear thunder.
Step 2: It's a good idea to avoid large meals within an hour of swimming.
The swimmer's cramp is caused by your body trying to digest food and stay afloat.Avoid large meals with greasy, fattened foods like hamburgers, cheese, etc.It takes a long time to digest that.You don't need to swim hungry.Don't load up on one big meal and try to eat lightly over time.You can eat a banana.It gives you more energy.
Step 3: Even if it is cloudy, apply 30 SPF sunscreen.
Don't assume you're fine just because the sun is not shining. UV radiation is still penetrating the cloud cover.It's a good idea to use a waterproof sunscreen that won't wash off when you get into the water.Don't put anything on before swimming.It's easy for your swim cap and goggles to fall off.Apply sunscreen every 30 minutes while swimming.
Step 4: A towel, swimsuit, and waterproof shoes are needed.
In case your dry clothes get wet at the pool or beach, you should consider an extra shirt or pair of underwear.Pack goggles as well if you want them.
Step 5: Water is needed to stay hydrated.
It's always a good idea to have water on hand if you're swimming in a body of water.Dehydration can cause serious health issues.It seems obvious, but make sure you have water.Aim to drink 16oz or more of water in the hour leading up to your swim.For 1-2 hours of activity, a bottle of water should be good.
Step 6: Resealable plastic bags are used to store phones, electronics, and valuables.
You should assume that everything you bring will get wet.You can put a waterproof bag in your swimming bag if you take things like your mobile phone that can't get wet.
Step 7: Protect your hair with a watered-down conditioner.
When you're in the water, your hair absorbs water.You can pre-load your hair with conditioner to prevent absorbing salt water or chlorine.If you mix up your conditioner with some water in a spray bottle, you can coat your hair before you go swimming.The hair should come out clean.
Step 8: Don't push yourself in your last practices, focus on honing your stroke.
Don't think about yourself.Many people will look at how other people are doing and that will cause your speed to go down.It's more likely that you've already stopped working out, having easier practices to save energy for the meet.These workouts are useless if you don't take them seriously.It's important to get your stroke perfect before a meet.Even though you're doing shorter workouts, you should still give your best effort.It is not the time to change your stroke, but to work on a consistent, efficient swimming motion.
Step 9: Rest and get your sleep the day before the meet.
The day before the meet is not the best time to hike in the sun with your friends.It is a day to eat healthy and relax.Make sure you get to bed at a decent hour and don't push yourself too much.Light stretching is a good way to stay limber for the race the next day.Some swimmers like to swim or run.If you want a short workout, stretch before and after.
Step 10: Make sure to double check everything in the morning.
If you missed anything while packing, give yourself 24 hours to find it.To ensure you're prepared in a moment's notice, always keep a spare set of goggles, trunks, and a water bottle in your bag.If you like music to get pumped up, make sure you have headphones and charge your phone the night before.
Step 11: A complete meal can be eaten 1-2 hours before a race.
If you have a favorite pre-race meal or something you always have before practices, then stick to the routine that works for you.Stick to simple, natural ingredients and avoid greasy, fat, or salty foods.If you're looking for new meal options, you can mix and match the following categories of foods, aiming to eat well but not completely fill up: Tuna, hard-boiled eggs, grilled chicken, hummus, peanut butter, turkey slices, bread, pasta, pretzels, oatmeal, riceThey take a long time to digest high-fiber carbohydrates.Fruits and vegetables include bananas, avocados, tomatoes, apples, oranges, and berries.
Step 12: The time you need to arrive as well as your plan to get there should be double checked.
If you want to get a lane assignment at a swim meet, you have to sign your initials.Make sure your plans are intact by calling your coach and asking what time you need to arrive for warm-ups and check-in.It will be easier to plan your meals and warm-up if you know what time you need to arrive.
Step 13: Personal goals should be set for the meet.
Don't assume anything will happen when you show up.It is easier to reach a goal if you know what it is, so take some time to set a good benchmark for your races.It doesn't have to be first.It could be lowering your splits, improving your stroke, or even getting into a race.
Step 14: Warm up like you're already in the race.
This doesn't mean swimming as fast as you can in the warm-up pool, it means having a racer's mentality the minute you get into the water.Don't try to turn on when the gun goes off.Use this time to mentally and physically prepare, no matter what your warm-up routine is.Get into a habit of a nice, smooth stroke from the very beginning by focusing on your form.Your warm-up should be tailored to your events.Practice with some backstroke if you're doing the backstroke.Write down your warm-up routine before you arrive.As you prepare for the race, you want to be on autopilot.
Step 15: You were focused on your own performance and routine.
Staying focused is one of the toughest mental battles before a race.You will be prepared physically if you are mentally prepared.Imagine warming up, getting in the pool, and swimming in your mind.If you want to win, envision problems and solutions.You're prepared to handle anything if you commit all your mental energy to the race and all it's potential outcomes.