Being a Great Swimmer!
Train hard. Swim fast. Have fun.
Every great swimmer is still learning. Here's how to make the most of every session — and enjoy the journey.
At Training
Small habits make a big difference. These are the ones that will help you get the most out of every session.
Bring Your Stuff
Make sure you have your club kit and the right shoes for training. This keeps you safe when you're swimming AND when you're doing exercises on land!
Parents: Please help make sure your swimmer has everything they need!
Be Ready on Time
Get to poolside ready to start! Give yourself time to get changed and do your stretches before training begins.
Parents: Please help your swimmer arrive with enough time to get ready!
Stay Warm During Stretches
Keep your clothes on when you're stretching! This keeps your body warm and helps protect your muscles.
Tell Your Coach if You Can't Come
If you can't make it to training, let your coach know. This helps us plan and makes sure everyone gets the best training!
Parents: Please let the coach know if your swimmer will miss a session!
Finish Your Routine at Home
Do your cool-down stretches at home after training. This helps your body recover and get ready to go again!
Parents: Please help remind your swimmer to do their cool-down routine!
At Swim Meets (Competitions)
Race day is exciting — and a little nerve-wracking. These tips will help you feel prepared and ready to go.
Arrive Early
Get there about 30 minutes before warm-up starts. This gives you time to stretch with your team and get race-ready!
Parents: Please make sure your swimmer arrives 30 minutes before warm-up!
Your Coach Picks Your Races
Your coach will help you choose which races to enter. They pick races that will help you improve and build your confidence!
Parents: Please enter your swimmer in the events recommended by their coach!
Stay With Your Team
Stay on poolside with your teammates until your coach says you can leave. We're a team — we cheer each other on!
Do Your Swim-Down
After each race, do your swim-down (easy swimming). Super important — it helps your body recover fast and keeps you injury-free!
Bring Drinks and Snacks
Pack plenty of water and healthy snacks to keep your energy up all day! Check out our nutrition page for ideas.
Parents: Please help pack enough drinks and snacks for the whole day!
See Parents at Lunch
You can visit your parents during the lunch break. The rest of the time, stay with your team so you can focus on your races!
Parents: Please avoid approaching swimmers during racing sessions to help them stay focused. You can see them at lunch!
Wear Your Club Kit
Wear your full club kit during the competition and for medal presentations. Show the world you're D&G — and proud of it!
Parents: Please make sure your swimmer has their full club kit!
Put Devices Away During Races
Keep phones and tablets away during racing time — use them during breaks! Stay locked in and focused on swimming your best.
If You Get Hurt
Injuries happen to every swimmer at some point. The sooner you tell us, the sooner we can help you get back.
See a Doctor or Physio
If you get hurt, see a doctor or physiotherapist (a special person who helps fix injuries). They'll tell you what's wrong and how to get back to full speed.
Parents: Please arrange for your swimmer to see a qualified professional if they're injured!
Tell Your Coach
Let your coach know what happened and what the doctor said. This helps us adjust your training so you don't make the injury worse!
Parents: Please share injury details and any rehab plan with the coach and Strength & Conditioning coach!
If You're Feeling Sick
Rest is part of training too. Take the time you need — your body will thank you for it.
See a Doctor if You're Not Sure
If you don't know what's making you feel sick, tell your parents — they might take you to see a doctor. Better safe than sorry!
Parents: Please seek medical advice before your swimmer continues training, particularly if you're unsure about your swimmer's illness!
Tell Your Coach
Let your coach know you're not feeling well and which sessions you'll miss. Don't worry — we'll keep it private!
Parents: Please inform the coach about your swimmer's illness and which sessions they'll miss!
Finish Your Medicine
If the doctor gives you antibiotics (special medicine), make sure you take all of them before coming back to swimming. This helps you get completely better!
Parents: Please ensure your swimmer completes the full course of antibiotics before returning to training!
Need a Bit of Extra Help?
Every swimmer is different — and that's exactly what makes this team great. Some of these things might feel harder for you than for others, and that's completely okay. You belong here just as much as anyone else.
It's Okay if Some Things Feel Tricky
Maybe getting ready on time is hard. Maybe being around lots of people feels overwhelming. Maybe you find it difficult to remember everything. Whatever it is — you're not alone, and it doesn't make you any less of a swimmer.
Talk to Your Coach
Your coaches are here to help — not just with swimming, but with making sure training works for you. If something isn't working, tell them. Everything you share stays private, and we'll work together to find a way forward that suits you.
We Can Make Adjustments
There's no one-size-fits-all approach here. If you need things done a little differently — whether that's extra time, a quieter space, or just someone to check in with, we'll do our best to make it happen. Just ask.
Parents: If your swimmer has specific needs or requires additional support, please speak to your coach or our Welfare Officer — we're here to help make swimming a positive experience for every member of the club.
Speak to Our Welfare Officer
If you ever feel unsure, worried, or just need someone to talk to, our Welfare Officer is there for you. Everything is confidential and you won't get into any trouble for speaking up.
You can find out more on our Safeguarding page.
If you need this information in a different format, please contact us and we'll do our best to help.
You've Got This!
Follow these tips and you'll be the best swimmer you can be. Train hard, stay safe, and enjoy every race — we're right behind you!