How to prepare for swim season

Before the season starts

A little preparation makes the first weeks of swim practice calmer for the whole family. Start by finding out how your team works.

• Ask about the group. Many teams place swimmers in groups by skill, not only by age. A coach may watch a short swim to decide where a swimmer fits.
• Get the schedule. Practice days, times and pool location vary by team and group.
• Read the paperwork. Registration, team rules and any membership requirements differ by league.
• Share health information. Tell the coach about allergies, asthma, ear or skin conditions, and any comfort concerns in deep water.
• Check the gear list. See the youth swimming equipment checklist.

The first practice

Arrive a little early so your child can change, find the coach and see the pool deck. Pack goggles, a cap, a towel and a water bottle. Most coaches start with easy swimming to see strengths and comfort levels, and that is not a test of whether your child belongs.

It is normal for a new swimmer to feel tired. Cold water, new skills and a busy pool can all feel like a lot. Praise effort, not times, and keep the car ride home positive.

A simple practice routine

1. Many swimmers do well with a light snack an hour or two before, rather than a heavy meal right before swimming. Ask a doctor or dietitian about your child's needs.
2. Bring a water bottle and drink between sets.
3. Take a quick shower and shake out any water in the ears if the team asks for it.
4. Pack a dry towel, a hair brush or tie, and warm clothes.
5. Rinse gear and hang it to dry when you get home.

Getting ready for the first meet

A first swim meet can feel chaotic. Things that help:

• Read the meet information early. It lists the warm-up time, the events and where to check in.
• Know your swimmer's events. Coaches usually decide the entries. Ask which events and which heats and lanes your child has.
• Arrive on time for warm-up. Missing it can leave a swimmer cold and nervous.
• Stay with the team. Swimmers usually wait together in a team area with coaches nearby.
• Plan for waiting. Bring a book, cards or a quiet game, plus snacks that are easy on the stomach.
• Keep warm. A swimmer who is cold between races may feel tight when it is time to swim.

For the rules behind what officials look for, see swimming rules for beginners.

After each race

Coaches generally talk with swimmers right after a race, so let them go first. Your job is to be the calm person who is happy to see your child. Good questions are “Did you have fun?” and “What felt good?” rather than “Why was your time slower?” If your child was disqualified, remind them it is a normal part of learning the sport.

Staying healthy and avoiding overuse

Swimming is low-impact, but young swimmers can still get tired, sore or run down. General habits help.

• Make sleep a priority, especially around meets.
• Encourage a varied diet with enough fluids. Ask a doctor for any nutrition questions.
• Let swimmers rest when something hurts. Pain that persists is a reason to tell the coach and see a doctor.
• Many coaches encourage cross-training or time away from the pool. Ask your coach what they recommend for your child's age.
• Keep an eye on shoulders, which swimmers use constantly. Tell the coach if a swimmer complains about shoulder pain, and ask a doctor or athletic trainer about any pain that lingers.

This is general information only and not medical advice. Always ask a coach or doctor about injuries or health concerns.

Keeping it fun

Progress in swimming comes in bursts, with plateaus in between. The most helpful thing a parent can do is show up, stay positive and let the coach coach. Learn new vocabulary in swimming terms for new parents, and look at the strokes and events guide to understand what your swimmer is working on.