5 things fast swimmers do outside the pool
Speed doesn’t start with the starter’s beep. It starts in your kitchen, your mindset, your sleep habits and the way you carry yourself before and after training.
The fastest swimmers aren’t just working hard in the pool; they’re making smart, consistent choices outside of it too.
Here’s what Tomorrow’s Champions are doing off the blocks to stay ahead of the game.
They get serious about sleep
Want faster reaction times, better stroke control, and more emotional stability? Get to bed early. Swimmers need more rest than most kids — around 9-10 hours a night because their bodies are constantly recovering, rebuilding, and growing. No phone scrolling. No midnight snacking. Just real, restorative rest.
They fuel like athletes
Strong swimming needs strong fuelling and that means:
- Balanced meals with protein, healthy carbs and veg
- Smart snacking before and after training
- Hydration throughout the day (not just during sessions)
At TC, we say it often: you can’t power a champion on junk food and wishful thinking.
They take recovery seriously
Fast swimmers know that recovery isn’t a rest from work; it is the work.
They:
- Stretch or foam roll
- Listen to their bodies
- Prioritise warm clothes, rest, and good food after galas
- Honour rest days instead of fighting them
- It’s not lazy. It’s smart.
They manage their mindset
Fast swimmers think like athletes.
They:
- Stay calm under pressure
- Bounce back from tough races
- Keep perspective when progress feels slow
- Focus on their own lane not what everyone else is doing
And if they’re struggling? They ask for help from coaches, parents, teammates, or even a professional. That’s strength, not weakness.
They stay consistent
Nothing beats showing up. Fast swimmers don’t rely on talent alone. They rely on habits.
- They come to training, even on tough days
- They listen, they learn, they ask questions
- They understand that speed is built over months and years, not weeks
Because in the end, champions are made in the ‘boring’ bits no one sees.
Conclusion
Great swimmers don’t leave their progress to chance. They build it in the way they eat, sleep, think, recover, and commit. At TC Aquatics, we coach the whole athlete because we know that everything outside the pool shapes what happens inside it. And that’s how Tomorrow’s Champions are made.
"Winning races starts with winning routines long before you touch the water."