Becoming a better swimmer doesn’t only mean getting faster. It means learning more about yourself, the sport, and what you need to be successful. Becoming a better swimmer can also mean enjoying the sport more, or appreciating the efforts of those who have helped you achieve your goals.
1. Practice streamlining in front of a mirror every night before you go to bed.
2. Eat broccoli.
3. Stretch all of your muscles at least once every day.
4. Never get dehydrated- always be drinking water or a sports drink- especially before, during, and after practice.
5. Thank your coach after each practice. Your coach will appreciate it more than you think.
6. Practice swimming each of the four strokes in front of a mirror every day.
7. Go to bed early.
8. Know all of your best times in long course meters and short course yards.
9. Know all of your best practice times, long-course meters and short course yards.
10. Listen to your coach.
11. Pay attention to technique during dryland.
12. Thank your parents for driving you to practice.
13. Thank your parents for driving you to meets.
14. Encourage someone else to do their best at practice or dryland.
15. Know your race cycle counts for each different event in long course and short course.
16. Learn how to count laps using the flip-cards at swim meets so you can count for your friends in the distance events.
17. Ask your coach questions about your swimming technique.
18. Talk to your coach before your race.
19. Eat breakfast every day.
20. Have a small snack before practice.
21. Eat more vegetables.
22. Take a nap if you need one.
23. Be a good student. Excellence in one part of your life encourages excellence in others.
24. Become a student of swimming- learn as much as you can.
25. Read up the best American swimmers on www.usaswimming.org
26. Visit the “Perfect race” at www.usaswimming.org
27. Wear your team gear with pride at swim meets.
28. Have short term goals with specific times you want to achieve this season.
29. Have long term goals with specific times that you want to achieve in the next 1-3 years or even longer.
30. Know the time cuts for the next-highest age group or meet that you might go to.
31. Know your stroke count from the backstroke flags into the wall for a turn and a finish.
32. Bring a friend to NCAC.
33. Meet a friend at NCAC.
34. Be the first one to get wet.
35. Watch a swimming video.
36. Don’t think of any stroke as the one thing that you are good at. Be willing to train and race all 5 (counting IM).
37. Know what “I.M.” stands for.
38. Know the difference in the order of strokes between the I.M. and the medley relay.
39. Introduce yourself to the coach of the next-highest group so that he or she knows your name and can watch you at practice and meets.
40. Take the stairs, not the elevator. Don’t always go the easiest way.
41. Participate in another sport- be a well-rounded athlete.
42. Watch the Olympic Games on TV this summer.
43. Come watch a UNC swim meet. For a schedule, see www.tarheelblue.com
44. Count strokes for a friend at a meet.
45. Be early to practice. If you’re not early, you are late.
46. Read the technique tips at www.swiminfo.com
47. Watch yourself swim on video.
48. Don’t drink soda.
49. Don’t eat fast food.
50. Take pride in the place you train and compete- keep it nice and neat.
51. Pack your swim bag the night before practice so you don’t forget anything.
52. Have a goal meeting with your coach.
53. Write your goals down somewhere where you can see them every day.
54. Tell someone else your goals (a parent is probably best). That should give you extra motivation to achieve them.
55. Drink orange juice.
56. Go to the bathroom before practice.
57. Have your cap and goggles out and ready to go 5 minutes before practice is supposed to start.
58. Pay attention to the heat sheet at a meet.
59. Cheer for a teammate at a meet.
60. Wear shoes at a swim meet- not sandals. This will keep your feet and legs feeling good and energetic.
61. Know your splits from your best times in every event.
62. Wear sunscreen when you are outdoors- you don’t want to miss practice and be nicknamed “Red.”
63. Know your meet warm-up before a championship meet.
64. Attend a team function outside of normal practice time and have fun.
65. Read Swimming World to find out how the world’s best swimmers train and how they approach racing.
66. Always bring your water bottle to practice- never get dehydrated.
67. Don’t drag your equipment bag on the ground. Walk with pride in and out of the pool.
68. Watch the college swimmers practicing while you wait for your practice to start.
69. Improve your ankle flexibility through daily stretching to become a better kicker.
70. Bring a healthy snack to eat after school before practice.
71. Have a backup pair of goggles and a spare cap at practice and at meets.
72. Always wear a team cap and team suit at practice and at meets.
73. Lead a team cheer.
74. Make up a new team cheer.
75. Cheer up a teammate who is disappointed with his swim.
76. Teach a swimming skill to a younger or less-experienced swimmer.
77. Ask an older or more experienced swimmer a question about technique.
78. Have a plan with your coach about which meets you will be going to and which ones you will be resting for.
79. Talk to your coach after your race.
80. Relax. Don’t worry about swimming. After all, it’s just swimming.
81. Treat your competitors with respect.
82. Put as much effort into dryland as you put into normal practice.
83. Keep track of the deadlines for entering meets- be sure you are entered on time!!!
84. Keep a training log or journal. Be sure to include important practices or test sets and how you feel.
85. Be patient with yourself and your improvements- great swims require consistent, steady training over time.
86. Trust your coach with your training and racing instructions.
87. Communicate with your coach if you have questions, problems or concerns.
88. Keep up with team news by visiting www.ncacswim.org
89. Get e-mail updates by sending your e-mail address to ncacheadcoach@gmail.com
90. Have all of the training equipment required by your coach.
91. Understand what is expected of you in order to move up to the next training group.
92. Let your coach know ahead of time if you can’t make it to practice.
93. Have fun!
94. Look tough, act tough, and think tough behind the blocks, and you will BE tough!
95. Mentally rehearse your race. Imagine how your race feels, looks, smells, tastes, and sounds.
96. Enjoy coming to practice every day.
97. Mentally visualize yourself winning your race and achieving your goal.
98. Lead the team stretches before a meet.
99. Sit with your teammates at the meet- enjoy each other’s company.
100. Wear your team gear when you walk onto the pool deck at the meet- show everyone that NCAC has arrived.
101. Read this list again!!!
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