Authors – Vedika Jogani
Vedika Jogani is OMP’s Product and Content Manager who has a Master’s degree in Sports and Exercise Science, specializing in Mental Performance.
Swimming is one of the most challenging sports both mentally and physically.
During training and races swimmers are alone in the water and need to call upon a number of mental skills to maintain their focus, composure and motivation.
Events like the NCAA Division I Swimming & Diving Championship in late March will test an athletes’ mental and physical endurance.
Here are some key mental skills that swimmers can use to stay focused, composed, and ready to compete:
1. Visualize Success
Mental preparation doesn’t start the week of the championship—it begins long before.
The best athletes use visualization throughout the season to prepare for big moments.
Spend time mentally rehearsing your races, picturing yourself executing each part perfectly.
Imagine the sights, sounds, and sensations of competition—stepping onto the blocks, feeling the water, and powering through your strokes.
Olympic champion Michael Phelps famously used visualization to prepare for his races, saying in 2008:
“For me, it was visualizing a race. It’s how I wanted it to go, how I didn’t want it to go, and how it could go.”
By imagining different scenarios—including ideal performances and potential setbacks—you can train your mind to stay composed and ready for anything on race day.
When you’ve already “seen” yourself succeed in your mind, executing under pressure becomes second nature.
2. Use Focus Cues to Stay Dialed In
Championship races require sharp mental focus, especially in longer events.
Instead of thinking about the entire race at once, break it down into sections and use specific focus cues for each stage. For example:
- The start: “Explosive and powerful” to remind yourself to push off strong.
- The middle: “Smooth and controlled” to stay efficient in your stroke.
- The finish: “Drive to the wall” to give everything you’ve got in the last stretch. By using targeted cues, you stay present and engaged rather than getting overwhelmed or distracted.
3. Stick to Your Routines
A championship meet can feel bigger and more intense than any other competition, but at the end of the day, it’s still just another race in the pool.
The best way to manage nerves is to stick to the routines you’ve practiced all season.
- Follow the same warm-up process.
- Stick to your pre-race rituals.
- Keep your nutrition, hydration, and sleep consistent. By treating the championships like any other meet, you reinforce confidence in your preparation and make the big stage feel more familiar.
4. Stay in the Moment
It’s easy to get caught up thinking about outcomes—medals, podium finishes, or qualifying times. But the best performances happen when you focus on the present moment.
Practicing mindfulness can help you stay locked in and prevent distractions.
A simple check-in before your race—taking a deep breath, feeling the water, and reminding yourself of your race plan—can bring your focus back to what matters: executing your performance.
5. Prioritize Recovery
A championship meet is intense, with multiple races over several days. Mental and physical recovery is just as important as your warm-up.
- Progressive Muscle Relaxation (PMR) can help release tension and improve sleep.
- Breathing exercises can regulate nerves and restore focus between races.
- Visualization can reinforce confidence by mentally rehearsing your best race. Recovery isn’t just about what you do after a race—it’s an ongoing process that ensures you’re physically and mentally fresh for each event.
By implementing these mental strategies, you’ll give yourself the best chance to perform at your peak when it counts.
The training is done.
Now it’s about trusting yourself, sticking to your plan, and racing with confidence.
