Swim Meet 101
SWIM MEET CHECKLIST
● 2-day pre-meet priorities
○ Hydration - extra days of hydration will help your body’s natural recovery processes■ water should always be your first choice - minimum 2L/day
○ Nutrition - small multiple meals with carbs and protein are essential for fueling up for a long day○ Sleep - improves performance, mood, and alertness
○ Mental preparation - know your events and review goals
● Swimmer equipment list *** PLEASE ENSURE ALL ITEMS ARE LABELLED ***
○ Team swimsuit & cap / goggles
○ Water bottle
○ Adequate nutritional snacks - fruit, veggies, nuts, pasta salad, crackers . . .
■ light items which are quickly digested to provide immediate fuel
○ Hairbands / comb / shampoo & conditioner / lotion
○ Deck shoes
○ Spare suit / cap / goggles
○ Recommend a dry towel for every registered race that day
○ Comfortable warm attire for in-between events - RBSC team gear
○ Yoga mat / sleeping bag for down time in team space
○ Activities for down time
● Meet protocol
○ Arrival time - 15 min prior to scheduled pool warm-up gives time to set up team space, change, andbegin dryland warm-up
○ Team space - look for the coach and club banner at the poolside.
○ Swimmer location - all swimmers expected to be within designated team space!
■ except when called to the marshalling area when waiting for an event.
■ if need washroom or visiting parent must receive supervisor’s permission
■ 10 min before expected marshalling - energize, blood flowing, mind engaged, build excitement *○ Warm-up - priority is to release jitters and become accustomed to the pool.
■ need to determine specific stroke counts, turn distance, familiarity with starting blocks…○ Marshalling area - BREATHE! take this time to review your event by visualizing*
■ stroke, type of turn, distance, goals / priorities *
○ Event - Swim your best! Stay focused on your race! *
○ Review / recovery - be prepared to discuss your race - highlights / lowlights. *
■ If over 100m event a 5 min warm-down required *
■ shower to rinse off chlorine and hopefully avoid rash *
○ Repeat race procedure * for each registered event
○ Departure - please check with your coach before leaving. If the RBSC participates in a relay event a cheer squad is always appreciated!
● General guidelines
○ ‘Heat sheets’ are usually available for sale at all meets
○ Please direct any meet questions to the coach - parents to remain off pool deck
