Swim meet race simulation

Setup

1. Split into two teams of mixed speeds. Swimmers who aren't racing act as timekeepers and lane judges, one per lane.
2. Set it up like a gala: a marshalling area on deck, the coach as referee and starter, results read out after each heat.
3. Dive starts only in water deep enough under your national body's guidance (check its minimum depth for dive starts); otherwise use in-water starts from the wall.
4. Warm up 15–20 minutes as at a real meet, including a few starts and some race-pace 25s.

How it runs

1. A short programme of 3–4 events, for example 50 m freestyle, 50 m of each swimmer's second stroke, 100 m IM and a closing team relay, swum in heats of three or four.
2. Competition start procedure and the one-start rule: a false start means no points for that race.
3. Lane judges check touches and turns for the stroke (two hands together on fly and breaststroke, still on the back at a backstroke finish); an infringement also scores no points.
4. Points in each heat: 4 for first, then 3, 2 and 1. Between races, swimmers swim easy in a spare lane or keep warm on deck.
5. Close with the team relay; each swimmer leaves only after the incoming teammate touches. Afterwards, each swimmer compares times with their recent bests and notes one thing to change.

Coaching points

• Rehearse the whole routine: marshalling, cap and goggles, the race, the swim-down.
• Keep warm and loose between races.
• Treat every start as if it counts.
• Explain any disqualification straight after the heat so the rule is learned.

Common mistakes

• Getting cold between events.
• Too many events, so the later races are swum tired.
• Rushed or sloppy touches that would be disqualified in a real meet.