Competition day can feel overwhelming — Coach Nadine shares her checklist for first-time galas.
A swimmer's first gala is a big moment — for the child and often for the parent. The excitement, the noise, the waiting, the starting blocks — it's a lot to process. I've coached hundreds of first-time competitors, and the biggest predictor of a positive experience is preparation.
Here's exactly how we prepare our swimmers at Anax, and what you can do at home to set your child up for success.
The Week Before
Don't try anything new in the week before a gala. No new stroke technique, no new training sets, no equipment changes. The week before is about consolidation — reinforcing what your child already knows and building confidence.
- Maintain the usual training schedule — don't skip sessions to "save energy"
- Do at least one race-pace practice set in training
- Walk through the gala format verbally: what happens, in what order
- Discuss the goal — finishing, improving a time, enjoying the experience — and make it achievable
- Ensure good sleep from Wednesday onwards
The Night Before
Pack the Bag Together
Involve your child in packing — it builds ownership and ensures nothing is forgotten. Here's the complete gala bag checklist:
- Race swimsuit (not the training suit — wash it beforehand)
- Swim cap — at least two in case one tears
- Goggles — your race pair plus a spare
- Towels — two is better than one
- Flip-flops for poolside
- Warm layer — galas involve long stretches of waiting
- Snacks: banana, nut butter sandwich, biltong — avoid sugary foods
- Water bottle — hydration is often overlooked at galas
- Program and heat sheet if available
- Good book or music for the waiting
Food and Sleep
A light, familiar dinner the night before — nothing heavy or unusual. Early bedtime. For morning galas, wake up early enough to eat a proper breakfast 60–90 minutes before racing: oats with banana, eggs on toast, or a smoothie. Avoid racing on an empty stomach.
On the Day
Arrival and Warm-Up
Arrive at least 30 minutes before the first race. Find the coach, register if required, and locate the warm-up pool. A proper warm-up is non-negotiable — cold muscles don't perform, and skipping the warm-up increases injury risk.
For young swimmers at their first gala, I focus the warm-up on fun and familiarity: a few easy laps, some diving practice, and one fast 25m to get the nerves out. The goal is to arrive at the starting block feeling comfortable, not exhausted.
Managing Nerves
Nervousness before a race is normal — it means your child cares. Teach them to treat nerves as excitement rather than fear. A few slow, deep breaths before climbing on the block helps calm the heart rate.
As a parent, the most important thing you can do is keep your own energy calm. Children absorb parental anxiety. Before the race, say: 'I'm excited to watch you swim. Give it everything and have fun.' After the race — win or lose — say: 'I loved watching you swim.'
After the Race
Debrief positively regardless of result. Ask: 'How did that feel? What did you enjoy?' Before mentioning time or placement. Children remember how they felt, not just where they placed.
At Anax, we review footage from galas with our competitive swimmers — watching technique on video is one of the most effective development tools we have.