Saturday, 7 September 2013

What to do One Week before a Swim Meet

The South Island Short Course Champs is only a week away, and now is a good time for a refresher on what you should be doing during the week leading up to your big meet.

  1. Decrease Volume - Increase Intensity:  The volume of your workout should be decreased by at least 50% of your normal workout, but your intensity should increase.  In other words, swims should replicate race swims - hard and fast.  Make sure to recover at least 1 – 2min between each repeat.  Remember:  swim hard, swim fast, swim smart BUT DON’T swim more.
  2. Starts:  Every start should be a race start.
  3. Turns:  Every turn should be a race turn.
  4. Sleep an hour earlier each night:  This is one of the most important tools, races are often lost due to poor sleep.  Doing this will mean you’ll get an extra night's sleep by week end.
  5. Don’t Sleep in: Yes,  this is the time to take it easy, but don’t become lazy and miss swim sessions, especially if you are like me and only workout about 3 times per week, you’ll run the risk of losing your feel for the water.  Also,  too much sleep will throw out your natural rhythm and make you feel lethargic.
  6. Hydrate! Hydrate! Hydrate!:  Drink plenty of fluids.  It is believed that drinking at least 2l of water per day increases your energy level by 10 - 20%.  Drink even more on days you workout.  Try to avoid caffeinated and alcoholic drinks.
  7. NO Weightlifting:  Do not do any heavy weightlifting the week before an important meet.  Lifting heavy weights may tear your muscles down and your muscles will need time to rebuild for you to swim well.
  8.  Eat plenty of “good” carbs and proteins:  bagels are not good carbs.  Be careful not to overload calories.  Remember your volume of exercise has decreased, so keep calories in check to avoid putting on unwanted pounds.
  9. Visualise your races: Visualise your start, turn, finish and the exact time you want to finish on.  Swimming is 90% mental and 10% effort so stay positive.
  10. Last but not least remember to have fun:  But this is not the time to take up roller derby!

    We'd like to hear what you do during the week leading up to your big meet!   Leave a comment, message us or email us here

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