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Advice For Swimmers
at Galas

The following is advice for all swimmers considering taking part in any upcoming Galas.

What do I need to bring?

  • Swim suit x2
  • PASC hat and a spare hat in case of rips
  • Goggles x2 in case one pair snaps
  • Shorts and t-shirt to wear between races and if you like for line-up before your race. Also if you are lucky to win a ribbon or medal you will need to wear a t-shirt for presentations.
  • Water bottle filler with your name on it
  • Flip flops or crocs
  • Towels x2
  • Plastic bag for your wet clothes

What should I eat?

  • Swimmers are encouraged to eat healthy at all times
  • The day before the gala you should eat as normal and drink plenty of water
  • Get plenty of sleep

Morning of Competition

  • Have a good breakfast before you leave home, e.g. porridge, Weetabix or a smoothie

At the Competition

  • Stay hydrated – drink water or juice
  • Eat small amounts of food throughout the day but not large amounts before a race or between sessions


  • Fruit
  • Sandwiches
  • Pasta
  • Jellies
  • Cereal bars
  • Chocolate milk
  • Jaffa Cakes

Not Recommended

  • Fizzy drinks
  • Greasy food