How to Handle Pre-Race Nerves: Stay Calm and Swim Strong

23 July 2025

Let’s be honest—pre-race nerves are sneaky little suckers. One minute, you’re pumped and ready; the next, your stomach’s doing somersaults, your heart’s beating out a drum solo, and you're wondering whether to race or run the other way. Sound familiar? Good. You're not alone.

Every swimmer—even the elite, world-class, record-shattering types—feels that jolt of anxiety before diving in. The real test isn’t whether you get nervous; it’s about how you handle it. And trust me, taming those nerves can mean the difference between floundering and flying through the water.

So, how do you shake off the stress and show up fully charged, mentally sharp, and ready to crush it in the pool? Grab your goggles—here’s the inside scoop.

Why Pre-Race Nerves Aren’t the Enemy 🧠💥

Let me hit you with some truth: nerves are not your enemy. I repeat—nerves are not the enemy.

Feeling nervous before a race just means your body is gearing up for action. It’s your fight-or-flight instincts kicking in, flooding your system with adrenaline so you're laser-focused and physically charged. Think of it like your internal motor revving up—you just need to steer it in the right direction.

Instead of trying to get rid of the nerves, what if you learned how to ride the wave? Use that energy. Channel it into your kick, your stroke, your pace. That’s when magic happens.

The Silent Signs of Stress Before a Race

It’s not always about sweaty palms and rapid breathing. Nerves can be sneaky. They might show up as:

- That voice in your head whispering, "What if I mess up?"
- Feeling sluggish or hyper—no in-between.
- Going blank on your game plan.
- Constantly checking your gear like it’s going to vanish.

When you know how nerves show up for you, you can start creating strategies to neutralize them.

Strong Mind, Strong Stroke: The Power of Mental Preparation

You wouldn’t show up to the pool without warming up, right? So why would you show up to race day without mentally warming up?

Visualize It Like You Mean It 🎥

Before your feet even touch the starting block, your brain should’ve already swum that race a dozen times. Close your eyes and walk through the entire process: the buzzer, the dive, the turns, the finish.

Visualization isn’t just mental theater—it’s like a rehearsal for your mind. The more you do it, the less “unknown” the race becomes, and the calmer you’ll feel when it’s go-time.

Breathe Like a Boss 😮‍💨

Here’s a secret weapon—your breath. Deep, mindful breathing sends a clear message to your brain: “I got this.”

Try this before your race:
- Inhale through your nose for 4 seconds.
- Hold for 4 seconds.
- Exhale slowly through your mouth for 6-8 seconds.
- Repeat 3-4 times.

It’s like hitting a reset button for your nerves.

Routine is Your Race-Day Armor 🧳

Race day can be chaos. The pool deck’s buzzing, timers are shouting, competitors are pacing—sensory overload, right? That’s why creating your own pre-race routine is clutch.

Build a Personal Pre-Race Ritual

Stick to a set of actions that ground you. It could be:
- Listening to a specific playlist.
- Doing a unique warm-up.
- Slipping into your suit a certain way.
- Tapping the block before you climb up.

These rituals send signals to your brain that everything is in place. You’re ready. You’re in control.

Shake It Out—Literally 👋

Your body stores tension in sneaky places. Shoulders, jaw, hands. If you’re holding onto that stress, it’s going to mess with your movement in the water.

Move Your Body

Loosen up with dynamic warm-ups:
- Arm swings
- High knees
- Jumping jacks
- Easy stretching

Not only does this prep your muscles, but it also distracts your brain from spiraling in anxiety.

Control the Controllables 🎯

Here’s a game-changer mindset: You only control what you can control. Everything else? Let it go.

You can’t control who you race against... but you can control your effort.

You can’t control pool temperature... but you can control your reaction to it.

You can’t control results... but you can control your focus, your breath, and your attitude.

That shift in thinking? It’s freeing. Lightens the mental load. And the lighter you feel, the faster you swim.

Don't Downplay the Power of Sleep and Fuel 🥗😴

I know, I know—sleep and nutrition tips always sound like mom advice. But in the days leading up to your race, they matter more than ever.

- Aim for 7-9 hours of quality sleep every night before race day.
- Eat balanced meals with carbs, protein, and healthy fats.
- Stay hydrated, and avoid caffeine overload (yes, even if your nerves are begging for a pre-race energy drink).

Why? Because a well-fed, well-rested body recovers faster, performs better, and deals with stress more efficiently.

Talk Yourself Up (Seriously, Try It) 🗣️

The voice inside your head has a front-row seat to race day. Make sure it’s a cheerleader, not a critic.

Positive Self-Talk Examples:

- “I’ve done the work. This is my time.”
- “I’m strong, I’m fast, I’m ready.”
- “Let’s get after it.”

It might feel cheesy at first—but words carry weight. And when your nerves start whispering doubts, your mantras will be there to drown them out.

Trust the Training 🏊

This one’s simple but powerful: Trust your training.

You’ve put in the early mornings, the cold swims, the brutal sets, and the long weekends. This race isn’t about proving anything—it’s about showing what’s already inside you.

Let go of perfection. Focus on performance. Find your flow. That’s when champions are made.

Post-Race Reflections: What Did You Learn?

Win or lose, break a record or not, there’s always something to take away from each race.

After the adrenaline fades and your heart rate settles, ask yourself:
- What worked?
- What didn’t?
- What did I feel before the race?
- How can I prep better next time?

This is how you convert races into tools for growth. And the more you race, the more confident you’ll feel, simply because you know you can handle whatever comes your way.

A Real Talk Wrap-Up

Handling pre-race nerves isn’t about avoiding fear—it's about dancing with it.

It’s about recognizing the flutter in your chest not as weakness, but as potential energy. It’s about having a toolbox full of methods—breathing, visualization, routines, mindset tricks—so when race day arrives, you don’t just survive the nerves. You use them.

Swimming strong doesn’t start with the beep of the starting buzzer. It starts with a calm mind, a confident heart, and a relaxed body.

So next time those pre-race jitters show up, don’t panic. Smile. Nod. Say “Hey old friend,” and show them who's boss.

Now go out there and swim like you mean it.