Training & competition


Try not to eat a ‘main meal’ up to two hours before your training session – exercising on a full stomach can cause cramping and can lead to a decrease in performance due to blood flow reduction. Make sure YOU pack your own kit bag – do not rely on anybody else to do it for you! You only have yourself to blame for anything you may forget in that case. If it is a morning session YOU should be responsible for setting your own alarm and waking yourself (and your parent(s)) up – do not rely on your parent(s)! Drink plenty of fluid (water or weak squash) prior to training – it is good practice to consume between 600-1000 ml of fluid immediately before your session.

Be at your training venue at least ten minutes before the published start time to enable you to physically and mentally prepare yourself and so that your session can start promptly.


You should have the following equipment with you at every training session:

      • Trunks/Costumes – including spare(s).
      • Goggles – at least 2 pairs in case of damage to normal pair.
      • Hats – including spare(s). All swimmers with ‘long’ hair should wear swim hats at all times.
      • Kickboard and Pull buoy.
      • Drinks bottle with water or weak squash (1 litre per hour).
      • Finger paddles and training journal (Elite swimmers).

Be prepared to put 100% into every training session – either physically or mentally or both! The most important item of equipment to have with you is your BRAIN. Do everything your coach asks of you – everything they do is aimed at making you a better swimmer even though it may not seem that way sometimes!

Make sure you use every training session as an opportunity for improvement.


Always thank your coach! Ensure you pack your bag with everything you brought with you. Be responsible for emptying your own bag, drying towels and costumes etc. You must drink at least 500 ml of fluid immediately after a training session and aim to replenish your glycogen store by eating within an hour of the completion of the session. If it is not possible to have a meal within an hour it is very good practice to eat a high ‘complex’ carbohydrate snack as soon as possible. Complete your training journal immediately (if you have been asked to keep one)

Get ready for your next session!