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.

Dryland Warm Up

• Arrive at the pool early
• Competition Activation
  1. Hand and shoulder rotations (forward and back)
  2. Band Separation overhead and across chest (horizontal, lateral and diagonal)
  3. Band pulls with one hand.
  4. Band push with one hand.
  5. Band around hands going in and out while raising and lowering.
  6. Banded Squats
  7. Lateral walk with band
  8. Down-Dog (plank position, raise hips, alternate moving calfs and down into cobra)
  9. Lunge with hip twist
  10. Alternating Superman
  11. Wiper drill. Push up position pass water bottle under body to either side.

      Pool warm-up

      • Swim/Drill 200 free, working on DPS, Technique and Breathing
      • Pull 100 No 1 stroke / free alternate every 50 mtrs
      • Kick 200 No 1 stroke / free alternate every 100 mtrs
      • Kick Sprints 4 x 50m in streamline back and front
      • 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
• Electrolyte drink
• 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