Common Race-Day Mistakes and How to Avoid Them

May 13, 2025

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Most swimmers ruin their race before they even hit the water.
The mistakes you make on race day, not just in the pool, can cost you time, energy, and focus.

Let’s break down the most common race-day errors (backed by sports science) and how to fix them.

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Going Out Too Fast

It’s easy to panic and sprint the first part of your race.
But research shows that positive splits (starting fast and fading) almost always lead to slower overall times

✅ The Fix:

  • Practice controlled speed in your opening 25 or 50

  • Use your stroke count or breathing pattern to stay steady early

Trust your back half to close strong, just like elite distance runners and swimmers do

Skipping Your Normal Warm-Up

Studies show that a shortened or rushed warm-up leads to:

  • Higher perceived effort (it feels harder)

  • Slower reaction times

  • Decreased muscle efficiency

✅ The Fix:

  • Stick to your full warm-up routine, even if time feels tight

  • Include both activation movements and water time when possible

If you can’t get in the water, do land-based mobility + breathing work

Changing Race Strategy Last-Minute

It’s tempting to copy what you think others are doing, breathing less, kicking harder, or going out faster.
But swim data agree: last-minute changes kill pacing and focus.

✅ The Fix:

  • Stick to your trained strategy

  • Review your plan before your heat is called

  • Focus on executing your process, not chasing others

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With 40+ years of coaching, we help swimmers unlock their potential with personalized coaching and cutting-edge training. Our programs are designed for rapid progress, so you can reach your goals faster than ever.

Great racing isn’t about guessing or going all out, it’s about strategy and control.

Avoid these race-day traps, trust your training, and swim your own race.

Stay fast,
The Swim Trident USA Team

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