This doesn’t mean you need to swim hungry. Rather, try to graze and eat lightly over time instead of loading up on one big meal. For example, eat a banana. It gives you extra potassium and energy!
While swimming, reapply sunscreen every 30 minutes to prevent burning.
At the very least, aim to drink 16oz or more of water in the hour leading up to your swim. 1 water bottle per person should be good for 1-2 hours of activity.
Even though you’re doing shorter workouts, you should still give each one of them your best effort. Now is not the time to radically reform your stroke, but it is the time to “sharpen your blades,” working on a consistent, efficient swimming motion. [2] X Research source
Some light stretching is a good way to stay loose and limber for the race the next day. Some swimmers like a very light run or swim to stay loose. If you want a short workout, take it slow, stretching both before and afterward. [3] X Research source
If you love music to get pumped up, charge your phone/music player the night before and make sure you have headphones.
Lean Proteins: Tuna, hard-boiled eggs, grilled chicken, hummus, peanut butter, turkey slices Simple Carbohydrates: Bread, pasta, pretzels, oatmeal, rice, quinoa (also high in protein), couscous. Avoid high-fiber carbohydrates – they take a long time to digest. Fruits/Vegetables: Bananas, avocados, tomatoes, apples, oranges, berries, greens
The sooner you know what time you need to arrive, the easier it will be to plan your meals and warm-up. [4] X Research source
Your goal doesn’t have to be coming in first. It may be lowering your splits, perfecting your stroke, or qualifying for the next set of races. [5] X Research source
Focus on your form, getting into a habit of a nice, smooth stroke from the very beginning. Tailor your warm-up to your events. If you’re doing the backstroke, be sure to practice with some backstroke. Think of your warm-up routine before you arrive and consider writing it down. You want to be on auto-pilot as you get ready for the race.
A good way to stay focused is to commit all your mental energy to the race, and all it’s potential outcomes, so you’re prepared to handle anything. [6] X Research source
