Swimming Fast When the Pressure's On

BY CHRIS CARR, PhD//Special Correspondent
One of the greatest challenges for a swimmer is learning how to be a great competitor, especially when the race begins.

In my years of experience as a sport psychologist, I have found that there are a few keys to performing well under pressure:

See competition as a challenge rather than a threat. If you prepare for your big event with excitement, anticipation and enjoyment, you will be able to get the butterflies in formation and use your nerves in a positive, performance-focused way. As a swimmer, your greatest challenge is the ability to improve your times in each event you swim. The other swimmers are irrelevant to your own performance, so if you are distracted by other swimmers in the race, you take away focus from yourself. See the race as a great challenge for your best performance to occur.

Have a planned pre-race mental routine. If you have a routine that you’ve used all season, do not change it at the big event. Trust in your routine will aid you in feeling composed, confident and focused. A good mental routine includes deep breathing, cue words (e.g. smooth, effortless, strong) and directed focus.

Narrow your focus as you get closer to your race. Whether you sit in a corner and listen to your iPod, or walk around with arms swinging and moving, it is important to allow yourself to begin focusing on your pre-race cues (e.g. smooth stroke, strong kick, -- words that represent your best swimming in that event) and manage the distractions by focusing on what you have control over and seeing yourself swim fast in your upcoming event. Many swimmers I’ve worked with have said that if they imagine a funnel, they see all the distractions at the top and their positive race cues at the bottom of the funnel, leading to a fast swim.

Before you start, take a deep breath. Just before you step up on the block, or jump in for backstroke, take a deep breath in through your nose (imagine cool, relaxed air entering your body) and a deep breath out through your mouth (releasing fears, anxiety, doubt from your body). Then find an “anchor cure,” a word that best describes your fast swim in this event, and focus on this anchor cue last before the gun.

Stay composed, confident and focused during and after your swim. Many swimmers I have consulted report that their fastest swims are often their easiest swims. Remember that once the race starts, your mind can switch off and trust your body to do the work.

Remember, sometimes when you swim badly you win, and sometimes when you swim fast you finish third. The key is to focus on your best race for each event you swim. Have fun, stay focused and swim fast.

Chris Carr, PhD is a Sport & Performance Psychologist with St. Vincent Sports Performance Center in Indianapolis. He is also USA Diving's National Team Sport Psychologist.