Equipment Requirements

At Practice:  

  • Goggles (2 pair)  

  • Training Suits (1 to wear, 2 to rotate through)  

  • Snorkel  

  • Fins 

  • Pull Buoy & paddles

  • Mesh Equipment Bag  

  • Towel  

  • Caps (2) 

  • Tempo Trainer 

  • Deck Shoes

  • Water Bottle (with water)  

  • After Practice Snack! 

 

At Meets:  

  • Goggles (2 pair) 

  • Black and Red competition suit  

  • Team Cap 

  • Water Bottle (stay hydrated!)  

  • Deck shoes

  • (Recommended) Foam roller & tennis ball for self-massage

  • Small lightweight towel  

  • Lightweight warm-up/pajama bottoms  

 

Remember, keeping track of your equipment, maintaining it, and helping keep the team equipment organized and in good condition benefits both you and the entire team. 

 

Meet Warm-Up In the Pool  

  • 200 m Free (100m S-L-O-W + 100 m EZ)  – loosen up, focus on turns at the wall, DPS and Catch  

  • 4 x 100 (50 Kick - 25 Drill - 25 Swim)  

  • 4 x 50 Alt Free/Stroke  (focus on the turn)

  • IM Transitions

  • Starts  

  • 4 x 25 Sprint from blocks, great UW/pull-outs, Alt strokes (based upon what you’re swimming) Walkarounds.

 

On Deck Prior to Your Swim

  • Stay warm (but not too warm) between races. 

  • You can do a quick 8-min dryland TABATA warmup prior to swim: 20-sec work /10-sec rest x 4 reps ea

    • Squat Jumps (explosive/fast)  

    • High Knees & butt kicks/Run in place  

    • Large Arm Circles forward & back

    • Incline fast push-ups  

  • Visualize with tempo trainer (set your TT for your stroke rate)  

  • Resistance Band Work (speed) 

 

After your swim, use a roller to help work muscle soreness out/relax before next swim, play cards, listen to music, talk, have a snack, drink water – and don’t run around.