Top Mistakes Swimmers Make Before a Competition and How to Avoid Them

Preparing for a swimming competition is more than just clocking hours in the pool. It’s about fine-tuning your mind, body, and routine so you can perform at your best. However, even seasoned swimmers often fall into avoidable traps right before race day.

Let’s break down some of the most common mistakes swimmers make before a competition — and how you can steer clear of them.

1. Skipping Tapering

Mistake:

Swimmers often ignore or shorten the tapering phase — the period of reduced training intensity before a race.

Why it matters:

Without proper tapering, your muscles may still be fatigued from training, affecting your speed and endurance.

How to avoid it:

Trust your coach’s taper plan. It’s designed to help you feel rested, fresh, and ready to compete.

2. Overeating or Undereating

Mistake:

Some swimmers eat too much thinking it’ll boost energy, while others eat too little due to nerves.

Why it matters:

Poor nutrition can lead to sluggishness, cramps, or lack of energy during your races.

How to avoid it:

Stick to balanced meals with good carbs, lean protein, and hydration. Avoid heavy, greasy foods the night before.

3. Poor Sleep Schedule

Mistake:

Staying up late before competition day, either due to nerves or excitement.

Why it matters:

Lack of sleep affects reaction time, concentration, and overall stamina.

How to avoid it:

Maintain a regular sleep schedule during training weeks. Get at least 7–8 hours of sleep in the days leading up to the event.

4. Neglecting Mental Preparation

Mistake:

Swimmers focus only on physical training and ignore mental readiness.

Why it matters:

Mental pressure can lead to anxiety, distractions, and underperformance on race day.

How to avoid it:

Practice visualization, set realistic goals, and use calming techniques like deep breathing or listening to music.

5. Trying New Gear or Techniques on Race Day

Mistake:

Wearing a brand-new swimsuit or testing a new dive technique at the last minute.

Why it matters:

Unfamiliar gear or methods can cause discomfort or errors in your race.

How to avoid it:

Stick to what you’ve used and practiced. Race day is for execution, not experimentation.

6. Ignoring Warm-Up and Cool-Down

Mistake:

Skipping warm-up due to laziness or overconfidence.

Why it matters:

A proper warm-up boosts blood flow and loosens muscles, while cool-down aids recovery.

How to avoid it:

Follow a structured warm-up and cool-down routine recommended by your coach.

7. Not Knowing the Event Schedule

Mistake:

Arriving late, missing heats, or panicking over event timings.

Why it matters:

Poor planning disrupts focus and causes unnecessary stress.

How to avoid it:

Review the competition calendar (like GMAAA’s event listings), know your heat number, and arrive well in advance.

Conclusion

Your performance on race day depends as much on your preparation outside the pool as it does in it. Avoiding these common mistakes can make a huge difference — helping you swim smarter, stay calm, and perform at your peak.

Looking for local meets to test your progress? Check out the GMAAA Competition Calendar and plan your season like a pro!