Gala Preparation Guide

Gear Check

  • Gear check – Hat x 2, Togs (warm-up and race togs) goggles x 2
  • Kick board, pull buoy etc.
  • Towels, Sliders, Shorts and T-Shirt (to be worn between races)

Pre-competition Breakfast Suggestions

  • Porridge/cereal/banana/fruit/smoothies – Carbohydrates.

Warm Up

  • Arrive at the pool early
  • Dryland 20/30 mins
    • Begin with stretch range of motion exercises • Core
  • Pool warm-up
    • Swim/Drill 400 free, working on DPS, Technique and Breathing
    • Pull 200 No 1 stroke / free alternate every 100 mtrs
    • Kick 200 No 1 stroke / free alternate every 100 mtrs
    • 4 x 50 pace swims FTF
    • Sprint 4 x 15mtrs competition starts (walk backs) 2 free / 2 No 1
  • Pre-competition (post warm-up) •
    • Hot shower, change into warm clothes, footwear and keep focused

30 minutes before race

  • Carbohydrate snack
  • Smoothie
  • Cereal Bar 
  • Yogurt Drink
  • Carbohydrate Drink (Lucozade sports – hydrate 24 etc.)
  • Hydration – water 
  • Quiet place
  • Race arousal – race videos etc.
  •  Race strategy/Visualization of swim start to finish
  • Music/Headphones etc.

Race

Feedback from coach on time/stroke rates/Technique Skills including your start turn and finishes

Post race

  • Warm-down
    • 500 mtrs or mixed swim drill / swim / sprint until you H. R. Returns to normal
  • Stay warm
  • Stay focused on your next swim
  • Recovery meal / snack depending on time
  • Re-hydration
  • Talk to your coach 
  • Be prepared for your next swim