Twas the Night Before a Swim Meet:

Well, we dint get a practice due to the broken water pipe so I’m sending some of the things I was going to discuss to you all.

• Nutrition:

• Eat a meal with plenty of complex carbohydrates to fuel your muscles for the next day's races. For example; whole wheat pasta, brown rice, sweet potatoes, quinoa, oatmeal, whole grain bread, lentils, peas, and most vegetables like broccoli, carrots, and green beans; these provide sustained energy release due to their slow digestion process, ideal for optimal performance during a swim competition.

• Avoid caffeine or sugary drinks this evening

• Avoid heavy, greasy foods or excessive sugar that could upset your stomach.
• Muscles:

• Light stretching or foam rolling to loosen up muscles

• Hydrate well throughout the evening

• Mental preparation:

• Visualize yourself swimming your races successfully and confidently. You will swim your race that you can see and know you can.

• Practice positive self-talk and focus on your strengths.

• Limit stress by engaging in calming activities.

• Sleep:

• Try relaxing with activities like reading or watching a movie to unwind.
• Aim for a good night's sleep by going to bed early (not too early you don’t want to wake up at 2 AM) and establishing a relaxing bedtime routine.

• Studies show that athletes need to create a quiet and dark sleeping environment.

Coach Scales