Swimmers put a lot of time and effort into getting ready for competition. But far too often, they let themselves fail at events because they fail to adequately prepare on the day of competition. Here are a few ideas to help ensure that you are fully prepared for your race.

Time to arrive at pool
Plan to arrive at the pool 15 minutes before the warm up begins. This will give you time to check in with the team manager and coach as well as get changed into your togs.

Warm up
A good warm up is essential to swimming well in competition. A warm up gives your muscles a chance to ‘wake up’ and get ready to race. The warm up also allows you to get used to the pool, which is especially important if you haven’t swum in the pool before. The amount you need to warm up depends on what you are swimming in that session, so check with the coach on how long your warm up needs to be.

Reporting to the Manager
You need to report to the manager as soon as you get to the pool. The managers are responsible for all the swimmers, so it is important that they don’t have to go looking for you. If you are unsure when you are swimming or what events you are swimming, check with the manager.

Reporting to the Coach
The coach is the person that is responsible for your training and competition programme. Therefore, it is very important that you report to the coach before and after you swim each race. The coach will be able to give you information about what you did well in your race and what you need to work on.

Nutrition
During events, it is important that you keep your energy levels high. To do this, you will need to eat before, during, and after competitions. Before you leave for the event, try to eat a meal that is low in protein (toast, cereal, fruit), something that will clear out of your stomach quickly. During events you should be eating little amounts of high carbohydrate foods (fruit, wheat snacks, crackers). After competition, have a big meal to replenish your blood sugar and energy levels. Throughout the competition ensure you are drinking enough water and some electrolyte replacement drink.

Behaviour
At the pool, you are representing SwimZone Racing. You will need to act in a responsible manner or it reflects badly on the club. Swimmers need to sit with the team, not only so the manager or coach can find them but also so you can support your club members. You will need to conserve your energy so sitting down and not running around is important to your success in the pool.

Scratching
If you are going to scratch out of a race, this needs to be done as soon as possible. Let the manager know if you are scratching. However, you need to have a really good reason for scratching, just ‘not wanting to swim’ is not a good reason.

What Happens at a Meet

10 Steps for a Successful Swimming Meet – the swimmer

This section outlines the 10 steps that will help to ensure success when going to a swimming meets.

1. Be prepared for the meet. Make sure you have everything ready the night before you go to the event (sometimes these meets start early in the morning and you might not have time to get things ready)

• Your racing togs - usually when you start racing you just swim in the same togs that you train in. Many more experienced swimmers have special togs they race in. They may warm up in their training togs at the meet and then get into their race togs.
• Goggles – it is a good idea to have a spare pair and make sure they are nice and tight so they stay on in your race.
• Swimzone racing cap – most swimmers swim with goggles and a racing cap. Our caps are $15 and can be purchased at the meet from the team manager. You do not need to wear a cap and probably in a meet is not the best time to try one for the first time. As you get better you will go faster with a bathing cap and should think about wearing one. But if you choose to wear a cap it must be a Swimzone Racing Cap
• A few towels.
• Healthy snacks – see the nutrition section on our website

2. Report to the team manager when you arrive. Make sure you arrive 15 minutes prior to the start of warm up. This will ensure you have time to report and get changed. The manager will tell you what event, heat and lane you are in. You can have this written on your hand if you like.

3. Warm up is usually for half an hour prior to the meet starting (plus another 15 minutes for the officials to get ready for the start of racing). The warm up will be run by the coach and can be very crowded. Make sure you check which lane you need to warm up in. The main reasons for warming up are:

• To prepare yourself for racing
• To stretch your body
• To get a feel for the water and the pool
• To help settle your nerves

4. Sit with the team and wait for the team manager to send you over to marshalling. Marshalling is where the swimmers assemble before each event.
At the marshalling area an event and heat number flip chart indicates to swimmers and team managers which events and heats are required to go to the marshalling area. Your team manager is responsible for getting swimmers to the marshalling area at the right time. This could be 15-30 minutes before the race time noted on the programme. (It could be earlier if the meet is running ahead of schedule.) DON’T RELY ON THE TIMES IN THE PROGRAMME.

5. The marshal will assemble the swimmers into their event. They will tell the swimmers what lane they are in and make sure they are seated in the right order. You will then be sent to the start when necessary.
6. At the starting area, make sure you are in the lane the marshal put you in. You can check with the timekeepers that you are in the right lane.

7. When the whistle blows, the swimmer steps onto the blocks and prepares for the dive (or gets into the water and prepares for the start if the event is backstroke).

8. When the starter says, ‘Take your marks’, get into the ready position and pause for the start. If you don’t pause, you might get disqualified.

9. You can go when you hear the starting ‘gun’. The start of the race can be a gun, whistle, hooter, or other electronic noise. Listen to the races before yours so you know what the start will sound like.

10. When the race is finished, stay in the water till the referee either indicates you can exit the pool with a whistle or (more commonly) after the next race has been started. Where it is ‘over the top’ starts, the referee will start the next race while the previous races swimmers are still in the water. Swimmers stay back from the end of the pool and keep to the side of the lane until the next race has been started. Exit the pool either at the end or to the side of the pool (if there are electronic touch pads) once the next race has begun.
You should also ask the timekeeper for your time when you are finished and let the coach know what your time was.

7 Steps for a Successful Swimming Meet – the parent

1. Ensure your swimmer arrives at the pool on time and with the appropriate gear.

2. There is usually a small entrance fee for spectators which you pay at the door. The swimmers do not pay. You can also purchase a programme at the door. The programme is very helpful as it is the only way to follow what is going on during the meet. There is no entry fee or programme at Timezones.

3. Deliver and introduce your swimmer to the team manager. They and the coach will take care of your swimmer and make sure they are in the right place at the right time and know what to do although it would be useful if you go over the 10 steps for a successful swim meet (above) with your swimmer.

4. Find a seat. Seating during meets is at a premium. In meets at Naenae pool parents can generally sit anywhere they can find a spot and often parents sit near or with the swimmers. In the larger swim meets at the Wellington Regional Aquatic Centre, such as Wellington Champs, seating is allocated for the swimmers. Parents are expected to sit in the spectator’s area which is not with the swimmers.

5. Be positive and encourage the swimmers.

6. Have fun watching the action!

7. You can take your swimmer home after their last event.
Hopefully this explains what to do at the competitions. If you do still have questions, ask the coach or the team manager for your child’s team.