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Here is a guide to
enable swimmers to perform to the best of their ability. Many swimmers
throw away their chance of a good swim before they even enter the pool.
Follow these simple guidelines to help you to prepare to race
successfully.
Before the Event.
- One month out from competition
start to visualise your race. Imagine your start, reaction time,
entry, streamlining into the first stroke, swimming away from
the start, stroke efficiency, swimming into your turn, streamlining
out of your turn, swimming away from your turn, swimming fast,
pulling away from your rivals in the last 25m, fast finish,
finish on a full stroke, PB!!!
- Attend all your normal sessions,
(unless directed otherwise by your squad coach), during the taper
phase (faster, shorter race pace work with longer rests, carried out
two weeks prior to competition). Practice your events, your
streamlining, fast turns, good transition into the stroke from the
start/turn.
- Ensure your race goggles, hats,
warm up and race costumes and drinks bottles are in good order. Also,
if you are an asthmatic ensure you have the correct medication.
Checking on race day is too late. Leading up to the event, try
to avoid contact with people with colds, flu, sickness, etc. Have a
healthy, balanced diet and ensure you drink plenty of fluid (not fizzy
pop).
- Make sure you know who the coach
is that is looking after you, especially if you are representing the
county, as you may never have met them before. Find out as much about
the event as you can. Talk to members of your own club who have been
to this event before, find out where to stay, the type and layout of
the pool, how to get there, etc.
If your staying at
a Hotel.
- Remember to take breakfast
cereals/milk, (freezer bag) with you, as the hotel restaurant may not
be open before you have to leave for the pool for your warm up.
- Take along your own pillow,
especially if you are asthmatic.
- In case you have the opportunity
to rest between events, try to arrange for your room to be away from
noise, i.e. away from lifts, noisy streets, over restaurants/bars,
and, if possible, avoid the sunny side of the building.
- Enquire as to whether the rooms
could be cleaned in the morning so you can rest in the afternoon.
- If the weather is hot fill the
sink with cold water as air conditioning can cause dehydration.
- Keep a glass of water beside
your bed and take drinks during the night.
For the
Competition.
- Arrive at the pool 30 minutes
before the warm up. Post your card(s). Be on the poolside 15 minutes
before warm up starts. Stretch and flex before starting your water
warm up. Enter the water safely, as diving and jumping are not
permitted. Make sure you follow the lane rotation correctly. Complete YOUR
competition warm up, i.e. if it is backstroke make sure you know the
amount of stokes to the wall, do not be distracted, be conscientious.
- Talk to your coach before you
complete your warm up, have a drink (make sure you and only you use
your bottle(s), see Competition Nutrition Plan attached). Shower,
change into your race costume, tracksuit on, trainers on, etc make
sure you keep warm. If you are competing in the first event you will
need to leave the pool about 15 minutes before the start.
- Talk to your coach, collect your
card and find somewhere quiet to relax, mentally prepare,
and visualise your race. Think reaction times, streamlining
and PB’s. Your coach will advise when to go the marshalling
area.
- If the event has timekeepers,
make sure you remember to say thank you.
- Try to warm down after
competing, do a swim down if possible, (slow easy swimming), light
stretching, walking, shower, dry off and wear warm clothes. Talk to
your coach, get feedback, what you did well, how you can improve and
did you compete well or not. Have a drink and something to eat (see
Nutrition sheet). REST.
- Between events, stay out of the
sun. It will cause you to become dehydrated, causing headaches and
will affect your performance.
Tony Couling
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