Preparation for a Competition

Preparation for a Competition

Coaches Corner Get your Fluids CRAMP

Diving:

Use your best goggles. Make sure they are snug. (strap high, slight suction)
Do at least 3 dives in a row with no goggle issues.
Behind blocks, remind yourself 5 times what KICK you're doing so you will remember your stroke and won't DQ on your dive.
Climbing onto blocks, remind yourself one last time what your coach told you.
Hands flat (lock thumbs?) On entry, head down, fingers UP!
DON’T Breath on the first stroke

Freestyle:

Backstroke start:

Practice the right toe position (for you) in warm-ups.
Arms swing FAST to streamline …..push tummy UP …push hard through toes!
Four fast kicks (no more than that), then 2 perfect strokes, then spin arms fast!

Backstroke finish:

Keep head still and in same position the whole race. (To sight flags and to start your count consistently.)
Know your "practice count" and your "racing count".
On last count, kick like crazy and reach for wall! (stay on back)
In warm-ups, practice this at least 3 times.

Backstroke turn:

Breaststroke:

Shallow dive, then huge power pull keep looking down
Keep your feet together until after your first pull. Don't let the water push them apart.
First 2 strokes are "pointy and perfect". Then speed it up, but keep the "point". (Waiting till heels hit together before pressing hands out)

Butterfly:

"Glue" legs together behind blocks and test them so they stay together on dive.
When head comes up take one quick breath then keep head down for 5 or 6 strokes!
Move your arms and your "glued-together" feet FAST, FAST, FAST!
Breathe every 4 or 5 ……Plenty of time to breathe afterward.

Remember: Don't try anything at championships that you haven't practiced with your coach.

Championships are the time to swim faster than you have ever swum before so SWIM FAST!!!