Content

• Steps
• Part 1 of 4: Preparing the Day Before the Competition
• Part 2 of 4: Preparing on the day of the competition
• Part 3 of 4: Coping with Anxiety and Nausea
• Part 4 of 4: Swimming in Competition
• Tips
• Warnings
• What do you need

Swimming challenges the strength, technique and concentration of swimmers in a highly competitive environment. To give your 100 percent you need to have a good rest, but be focused and full of energy at the start of the competition. It takes planning and effort on your part, but it’s worth it — you can dramatically improve your results with great physical fitness.

Steps

Part 1 of 4: Preparing the Day Before the Competition

1. 1 Collect the things you need for the competition. Thanks to this, you will not rush around the house in search of the right things, but you will be able to rest before the competition. Bring towels, two pairs of goggles, two swimming caps, fruit, nuts, water, and an energy drink containing electrolytes to replenish lost minerals.
2. 2 The day before, before the competition, check the action plan. Ask your coach what time the warm-up will take place, what number you are sailing under, if registration is required. Compulsory registration is when, upon arrival, you need to sign in front of your name in the general list of participants. This will help the organizers to design the rounds of the competition in such a way that there are no empty tracks.
3. 3 Have a good dinner the day before sailing. Eat lots of carbohydrates and protein, but don't eat heavy or unhealthy foods. Stay away from acidic foods (including tomatoes and tomato sauce) because they can cause stomach upset and cramps. Your best bet is something simple, easy to digest. While pizza, chicken wings, and pasta may seem like energy meals, in reality they will pull you down like a stone.
   • Carbohydrate loading, an outdated technique that has been proven ineffective and useless, can only be used in special situations and only in a professional environment.
4. 4 During the competition, you should not be bothered by pain or muscle tension. If it's a multi-day competition, warm up after each competition. If a warm-up pool is not available, then jog, jump, or push-ups from the wall, ending with static or dynamic stretching.
5. 5 Go to bed as early as possible before the competition starts, especially if you get up early. If you go to bed at midnight and sleep only 5 hours each night for a week; Sleeping for ten hours the night before a competition will not help you. You will still be exhausted on your swim day.

Part 2 of 4: Preparing on the day of the competition

1. 1 If the swim is in the morning, breakfast should be light.For example, in the form of a cereal and a banana or an energy bar. If the competition is in the afternoon, eat a hearty breakfast and a light lunch.... Meals should be one or two hours before the event. Bananas, crackers, and plain toast without butter in modest amounts are great options. The best foods are pasta, cereals, bagels, bread, fruits and vegetables. They are digested in two hours, but should not be eaten three hours before the competition, otherwise they can reduce energy levels during the swim. Bananas are a great option because they contain potassium, which makes you more resistant to fatigue. Remember: no sugar.
2. 2 Relax. If you go to school, don't rush from one lesson to the next. Don't rush up and down the stairs. Don't overdo it, save your energy for the swim.
3. 3 Put on your swimwear just before you leave and pack for the competition. Warm up first, cool down, and only then put on your equipment. Don't forget to bring water and healthy snacks with you.If you have multiple heats ahead of you, you will need up to five towels; but after use, you can hang up the towels and let them dry to save space in your bag.
4. 4 If the competition takes place outdoors, it is recommended to apply sunscreen to the skin. Remember, the cream is absorbed for about half an hour. Sunburn under glasses will certainly not suit anyone.
5. 5 Listen to good, energetic music. Turn on your player or phone and listen to your favorite songs. Dance if you like, but don't wear yourself out.
6. 6 Drink plenty of fluids. Electrolyte drinks and water are the best options. Many people think that isotonics are good, but they contain a lot of sugar (although in principle they will work too). Drink isotonic drinks only five minutes before the competition. Drink a lot throughout the day and during competition. Lack of fluid also affects your performance, so drink before you even feel thirsty. But don't forget to go to the bathroom before your swim!

Part 3 of 4: Coping with Anxiety and Nausea

1. 1 Check out the list of upcoming heats. This information should be with your coach or administration. After figuring out when and under what number you are sailing, relax. The next step will boost your confidence and calm your nerves.
2. 2 Think about how you will react to possible failures and false starts. A thoughtful quick reaction will help you calm down and make sure you are ready.
   • What happens if my goggles fall when I dive into the water? - Relax. Just tighten the straps of your glasses. As you jump into the water, press your chin to your chest. This way, the water will not exert direct pressure on the goggles and they will remain on you.
   • What if I'm the last one to come? - It happens. Remember that your coach put you in the competition because he believes in you and knows you can handle it. If you have to swim 200m in a free style, don't panic. If your coach thinks you can do it, you must believe you can too!
   • What if my time gets worse? - To avoid this, give 100% in your swims. You must put all your energy into this swim, to the last drop. If you do come last, know that you have tried your best, and it deserves respect. Plan your swim. For any swim from 25 to 100 meters, do your best. You don't need to measure your pace because it's a short distance. If the distance is 200 meters or more, measure your movements. If the swim is 200 meters, you should swim at a fast pace for the first 50 meters, the next 50 with a stronger pull, and in the third part you should work faster with your feet. In the final 50 meters, you need to give your best.
   • Think about your time. Set a goal. In the 50 meter free swim, imagine your time on the tournament scoreboard is 35.99! If you believe this will happen, then it will. Allocate time to swim 200 meters in a free style. The first 50 meters is 43 seconds. Second 50 meters - 45 seconds. Still others - 45 seconds. And the last 50 meters - 43 seconds.

Part 4 of 4: Swimming in Competition

1. 1 Think about what you can control and what is beyond your control. You know when to start and how to move, but you cannot control the size or speed of your opponent. You can control what you eat before the competition, but you cannot control the traffic on the way to the competition. SPECIALIST'S ADVICE

   

   Alan fang

   
   
   Former swimmer Alan Phan has been swimming for over 7 years during his high school and college years. He specialized in breaststroke and competed in competitions such as the Speedo Championship Series, the IHSA (Illinois High School Association) State Championships, and the Illinois Senior and Age Group Championships.

   Alan fang
   Former swimmer

   Rely on your preparation. Alan Phan, a former swimmer, says: “Swimming is a sport that can make you feel anxious. I think that for success you need to be really strong mentally. Try not to think too much, and let your instincts and preparation take over as soon as you jump into the water. "

2. 2 Visualize your swim. Sit somewhere in silence and imagine swimming from the moment you step on the block to the moment you touch the wall. Visualize the exact time you want to see on the timeline. This helps to maintain a positive attitude.
3. 3 Tune in. Depending on what kind of person you are, you might want to get turned on. Do 60 overhead jumps, stretch, or any other vigorous activity to recharge 5 minutes before your swim.
4. 4 Enter the pool and swim. Don't tire yourself out and don't swim too fast. Come in, stretch out and feel the water. Pre-workouts are great for this.
   • If you do feel the need to swim fast, do a short, heavy set, but your speed should not exceed 80 percent of your maximum speed. Take breaks to give you a good rest. This will increase blood flow, feel the power of the stroke, and stay refreshed for the competition. The point is what you need save your energywhile toning your body.
   • Pay attention to the swims that really matter. For example, it could be a time trial or a show swim. If this is something less important, you can give vent to emotions, but only after the swim.
   • Wear two hats. If suddenly one falls, the second will remain in place. It is also more likely that the glasses will stay in place.

Tips

• Just relax and enjoy, the competition is a good opportunity to chat with friends and make new ones.
• Do not be nervous. This may affect your performance.
• Don't overdo it when training ahead of a competition.
• Raise your legs for an hour while resting. Lie on your back and place your feet on a chair. Breathe slowly and deeply. Now is the perfect time to visualize your strategy for a swim or relaxation exercise.
• Record all your swims so you don't miss any of them.
• Come to the competition early to avoid stress.
• Always keep your goggles and cap close at hand and keep an eye on the scoreboard so you can be ready when it's time for your swim.
• You should always stretch before competing. Do stretching exercises for about 20 minutes at home, do arm swings, and stretch your quads, especially if you are breaststroke.
• Never think that you will fail. This will slow you down a little.
• Talk to your coach before the competition to find out what you need to work on.

Warnings

• Don't eat too much. Do not replace the lack of sleep with an increased amount of carbohydrates to replenish the lost energy. Eat a 3,000 calorie diet on race days and eat after swimming, especially high protein foods. Eating too much before a competition will have a negative impact on the results. Guaranteed.
• Enter the Zen state during the competition. Don't worry about what's going on around you, just close your eyes and relax.
• Warming up is always better than a shower. The shower only provides artificial heat.
• Don't eat a lot of sugar; artificial energy will not make you faster in the water.
• Do not consume energy drinks, coffee or soft drinks on the day of the competition, this will only deplete electrolytes and lead to muscle tension.

What do you need

• Goggles
• Swim cap
• Competition and training suit
• Towel (usually one for each swim and to warm up)
• Appropriate clothing (probably sweatpants and sweater) - so you don't sit in your swimsuit between swims
• Bottle of water