Maintain your normal practice and training regimen for the first 3-4 days of the week. Then, wind down and take it easy.
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.
You might also pack a spare charger for your phone, a book, headphones, and any hygiene products you might need.
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.
Stay away from acidic foods (including tomato and tomato sauce), which can upset your stomach and cause cramps the next day.
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.
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.
You might do some shadowboxing, use power poses, or read an inspirational book.
Just don’t forget to use the bathroom right before you get out there to swim.
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.
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.
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.
