SWIMMER

SELF-CARE:

• Sleep is the body’s way of healing itself, eight to nine hours each night.
• Water - drink it.
• It is hard to swim well on a full stomach, but you do need fuel. Eat healthy the day before and throughout the day of the practice/meet so you have the energy to perform well.
• Refuel with healthy calories 15-30 minutes after a swim to avoid a slump.
• Be the athlete that works the hardest and has the most fun!

WHAT TO BRING TO A MEET:

• Team suit, team cap, goggles, towel, food & water
• Sharpie marker (see below for how to best write event, heat, lane information)

MEET TIPS:

• Be on deck 15 minutes before warm ups to check in with your coach and prepare.
• Listen carefully to meet announcements. The officials will not call out names or delay the race if you are late.
• If something does happen and you miss an event, go directly to the head official (wearing white, usually with a whistle). If you are lucky, you may be able to get into another heat.
• Check in with your coach after every swim.
• Follow the advice of your coach about warm up and warm down activities (it may be different for every swimmer)
• Wait in the pool until everyone from the heat is finished swimming. It is always good sportsmanship to shake hands or congratulate the swimmers around you at the end of the heat/meet.
• Little Sharks should all sit together so the Kid Pusher can get them to the blocks on time.
• Big Sharks should always cheer for the Littles! Little Sharks should always cheer for the Bigs!

PARENTS

WHAT TO BRING TO A MEET:

• Something to do - swim practices and meets take time. There is a “whole lotta wait for a few moments of swim”.
• Patience & positive attitude.

HEAT SHEET:

• The heat sheet should be available prior to the meet via SwimTopia. It is important to review this with your swimmer ahead of time
• The swimmers should write their events down for easy reference (arm, leg, belly). E=event #, H= heat #, L=lane #. It can be helpful to make a fourth column with the distance and stroke.
• Little Sharks need their age, first initial and last name written on their left shoulder blade.

MEET ETIQUETTE:

• Let the coaches coach. You are the cheerleader. Stay off the deck and cheer from afar.
• Cheer for the kids. All of them. Swimming is hard work. It is respectful and helpful to be silent during starts (and during diving) but feel free to yell your encouragement during and after a race.
• Post-meet check in with your swimmer might include:
  • What did the coach say?
  • Your body is getting so strong.
  • I notice your technique is really improving.
  • I know you are working so hard.

The cheer is repeated three times, starting very quietly and ending up in an ear-splitting roar.