City of Hereford Basic Competition Guide
Designed by Matt Puddy – Chief Coach September 2007 onwards

Basic Swimming Kit
• At least two towels
• Costume for the warm-up
• A seperate costume for racing
• Goggles plus a spare pair in case your race pair breaks
• Club hat plus spare
• Poolside shoes - e.g. trainers or flip-flops
• Club T-Shirt plus spare
• Shorts or tracksuit bottoms

Food & Drink
• Eat plenty of carbohydrates over the competition period, before/during/after
• Typical foods, which increase the body's energy stores, are: Rice, Pasta, Bagels, Breakfast Cereals, Cakes, Bananas, Pineaple, Popcorn, Pizzas
• Don't rely on feeling thirsty as a reminder to replace fluid loss
• The trick is to drink little and often
• Fizzy drinks are not advised. Water, diluted squash or sports drinks are the safest bet

Other Bits
• Remember your race entry cards if needed
• Ensure your cards are posted at the correct time
• Swimmers must report to their coach before and after each race
• Swimmers should behave in an appropriate manner at all times
• Team Managers will have responsibility for the behaviour and safety of all swimmers during the event
• At longer meets swimmers may wish to bring reading material or a personal hi-fi for which they are responsible