Trident Swim Club: Your Guide to Swim Meets & Galas

Attending a Swim Meet – What You Need to Know

Swim meets and galas are exciting experiences for swimmers and families alike. If it’s your first competition, don’t worry—the coaches and Team Managers are there to support you. This guide will help you prepare and ensure a smooth and enjoyable experience.

Before the Meet Starts

Preparation & Arrival

  • Pack in advance – Avoid stress by packing everything the night before.

  • Arrive early – Be at the pool at least 30 minutes before warm-up begins.

  • Check-in – Report to the coach or team manager and confirm your race details.

  • Find your team – Look for the Trident Swim Club seating area.

  • Wear team kit – Swimmers must wear a Trident t-shirt/tracksuit on poolside and a club competition hat when racing.

  • Label your kit – Ensure all gear is named to avoid confusion.

  • Keep your kit organized – Store everything neatly in your bag so goggles, caps, and towels are easy to find before a race.

  • No mobile phones in changing rooms – Using a phone in these areas can lead to loss of Swim England membership.

Warm-Up Guidelines

Dryland Warm-Up

  • Loosen muscles with warm-up exercises before entering the pool.

  • Bring any necessary warm-up equipment (e.g., stretch bands, foam rollers).

Pool Warm-Up

  • Follow the coach’s plan and keep moving to prepare properly.

  • Poolside etiquette:

    • Do not climb out over electronic touchpads.

    • Dive only in designated sprint lanes.

    • Listen to warm-up marshals at all times.

  • Change into your race suit after warm-up—this should be two sizes smaller than your training suit for optimal performance.

During the Meet

Race Preparation

  • Marshall on time – Arrive at marshalling several heats before your race.

  • Wear Trident kit – A club hat is essential for identification.

  • Post-race review – Swimmers must see their coach immediately for feedback.

  • Warm-down – If available, do a recovery swim after races.

  • Stay with the team – Remain in the team area and avoid the spectator stands.

  • Cheer for your teammates – Support and encouragement build team spirit and motivation.

Parental Support & Guidelines

  • Encourage & praise – Focus on effort and improvement rather than results.

  • Avoid poolside interference – Parents are not allowed on poolside unless serving in an official capacity.

  • Respect official decisions – Any queries must go through the Trident Team Manager.

  • Meet programs & results – Available on-site or online after the event.

 

What Can Parents Do?

✅ Support & Praise – Tell your swimmer how great they have done! The coaching staff will handle stroke technique, so focus on encouragement. Let them know you’re proud of their effort and hard work.

✅ Encourage Independence – Once they’ve checked in with the team, send them back to the group and let them enjoy the experience. Parents should avoid spending too much time with their swimmers during the competition unless necessary.

✅ Check-Out Reminder – Ensure your swimmer checks out with the team manager before leaving. This helps with team coordination and ensures all swimmers are accounted for.

✅ Promote Great Sportsmanship – Encourage your swimmer to show respect to teammates and competitors. A simple "Well done!" or "Great race!" goes a long way in creating a positive and supportive atmosphere.

Packing Checklist – What to Bring

✔ Swimwear – Training suit & race suit (2 sizes smaller) ✔ Trident cap & goggles – Plus a spare set ✔ Towels – At least two (consider a shammy towel for drying off between races) ✔ Poolside shoes – To keep feet warm and prevent slipping ✔ Warm clothing – Trident t-shirt, tracksuit, shorts/trousers ✔ Food & hydration – Healthy snacks, complex carbohydrates, 2L of fluids ✔ Entertainment – Books, games, music for downtime ✔ Dry clothes – To change into for traveling home ✔ Something to sit on for the parents –  Cushioned mat for comfort

Gala Nutrition Preparation

The Day Before

  • Eat high-carb, low-fat meals.

  • Stay hydrated – Drink fluids consistently.

  • Avoid heavy, spicy, or unfamiliar foods.

  • Get 8–10 hours of sleep for peak performance.

On the Day of the Event

  • Eat breakfast – Even if nervous, fuel up with porridge, toast, cereal, yoghurt, or a smoothie.

  • Snack smartly – Post-race recovery is crucial. Avoid high-fat and sugary foods.

Best Snack Choices:

  • Water, diluted juice, sports drinks

  • Pasta salad, sandwiches (chicken/tuna/cheese)

  • Bananas, dried fruit, crackers, cereal bars, yoghurt

  • Unsalted nuts, rice cakes, vegetable crudités

Hydration Guidelines:

  • 1L per hour of training to prevent dehydration.

  • No fizzy or high-sugar drinks allowed during training or competition.

Post-Event Recovery

  • Refuel within 20 minutes post-race.

  • Ideal snacks: Milk, bananas, cereal bars, fruit, nuts, rice cakes.

  • If traveling home in wet kit, bring dry clothes for comfort.

Overnight Stays

  • Prioritise 8+ hours of sleep.

  • Bring a personal pillow, earplugs, or sleep mask for comfort.

  • Avoid screens before bedtime.

  • Stay hydrated, especially in air-conditioned hotel rooms.

Final Thoughts

If it’s your first gala, don’t worry! The coaches and team managers will be there to guide you. Preparation is key—pack in advance, stay hydrated, and follow your warm-up routine.

Most importantly, enjoy the experience! Swim meets and galas are a fantastic opportunity to bond with teammates, have fun, and track progress from all your hard work in training.

See you at the pool—Go Team Trident! 🏊‍♂️💙