Swim Meet Basics for New Swimmers

For new swimmers, the first few meets can feel confusing and overwhelming. Between whistles, rules, and race-day etiquette, there’s a lot to take in. This guide breaks down the essentials so you can feel confident, avoid common mistakes, and focus on swimming your best.

1. The Four Strokes and Common Disqualifications

Every race is judged, and swimmers can be disqualified (DQ’d) if they don’t follow the rules of the stroke. Here are the basics:

• Freestyle: Touch the wall at each turn and finish; don’t walk on the bottom.

• Backstroke: You must finish on your back. Be careful not to roll onto your stomach too early before the turn.

• Breaststroke: No flutter kick allowed, and you must touch the wall with both hands at every turn and the finish.

• Butterfly: Both arms recover together over the water, and legs must use the dolphin kick. Two-hand touch required.

2. Whistles and Starting Commands

Officials use whistles to keep the meet organized:

• Short whistles: Get ready behind the block.

• Long whistle: Step onto the block (or into the water for backstroke).

• “Take your mark”: Get set. Stay perfectly still until you hear the horn or beep. Moving early will result in a false start.

3. After Your Race

When you finish, stay in the water until the next heat has started and the official signals you to exit. Climbing out too soon can interfere with other swimmers. Always show good sportsmanship by congratulating your lane neighbors and thanking the timers.

4. Heat Sheets and Race Flow

Meets are organized by events, heats, and lanes. Learn how to read the heat sheet, and make sure you know when your race is coming up. Many swimmers write their event numbers on their arm with a Sharpie so they don’t miss their race.

5. Don’t Stress About DQs

Almost every swimmer gets disqualified at some point, especially when they’re starting out. Treat it as part of the learning process. Coaches will help you fix mistakes, and each meet is a chance to improve.

6. Final Tips

• Pack an extra swimsuit, extra goggles, and cap.

• Stay hydrated and eat light, healthy snacks.

• Listen to your coach, but most of all—have fun.

Your first meets might feel intimidating, but with these basics you’ll be ready to step up on the block with confidence.