𝌵5 Rituals Every Swimmer Asks About: What to Think, Drink, and Do for Every Swim

The top questions I’m asked as a coach—and the simple habits that make all the difference.

Welcome back, swimmers.

In my 25 years of coaching, I’ve often been asked about the little routines and rituals I follow before, during, and after my own swims and that I recommend to my Squad swimmers here in Perth.

Usually these questions come in the form of:

”What Do You ______ You Swim?”

The answers to these questions have become habits shaped by years of experience, trial and error, and my own needs as a long-distance swimmer, especially in open water.

Here, I’ll share five questions I often get asked—along with my answers that, hopefully, offer some ideas to enrich your own swimming practice.

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1. What Do You THINK About When You Swim (Long Distances)?

Forget yoga: swimming is my zen!

Swimming long distances is my ultimate escape. I think about everything and nothing at the same time. When I'm focusing, I’ll often tune into my stroke technique, feeling my hands spear into the water and the rhythm of my two-beat kick syncing up. I love that feeling when my catch engages just right, and I’m moving in a smooth, fluid motion—it’s incredibly satisfying.

Sometimes, I’m pacing myself with the Finis Tempo Trainer Pro as my “virtual training partner,” keeping me honest and focused. The little beep reminds me to keep pushing when I need that nudge, especially in the last stretch of a long set. But often, my thoughts just drift, which is something I deeply value. For me, swimming is my meditation; it’s where I do my clearest thinking, my ‘mental clearing,’ if you will. I’ve tried yoga and other forms of meditation, but they don’t give me the same sense of clarity that I get in the water. Swimming is my zen.

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2. What Do You DRINK Before You Swim?

More than one use for a Berocca vitamin drink tube! Here, acting as a slightly buoyant cue in the initial stages of teaching a learn-to-swim swimmer how to extend the lead arm without dropping when breathing as part of our entire Learn-to-Swim From Scratch Series.

Every swim for me starts with a double shot of espresso, followed by a Berocca. I first came across Berocca in 2001 after moving to Australia. Funny story: a bloke hired me to plant 2,700 Chardonnay vines down in Margaret River, offering $1,000 for the week’s work. It was grueling labor, and at the end of the week, he treated me to a meal to say thanks—and there on the menu was a Berocca tablet with an icy cold glass of water. I was curious, so I ordered one. After that long week, it was just what I needed to perk up.

Ever since, Berocca has been a staple for me. It’s an effervescent vitamin drink, and I’ve had one almost every day since. I love the refreshing fizz, and it’s been my go-to pick-me-up for years now. That first sip also dulled a bit of my disappointment at only receiving $510 for my efforts, after losing 49% to the tax man as a backpacker! The espresso and Berocca combo has become a little ritual that, for me, signals it’s time to get in the water.

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3. What Do You EAT Before You Swim?

I keep it light before I swim, but like to have something in my stomach.

Before swimming, I like to keep things light. A small bowl of cereal or just a banana is usually enough—something to gently wake up my digestive system without making me feel weighed down. If you’re swimming at a steady pace, your body can mostly rely on fat reserves, which are ample for a low-intensity session. But for me, I’m usually putting in a bit more effort, and a light snack keeps me going without feeling sluggish.

It’s all about finding that balance. Too much food, and I feel like a lead balloon; too little, and I feel depleted midway through a session. I find that something light and easily digestible is perfect for striking that balance, and it’s a simple routine that gets me set up for whatever session I’m about to tackle.

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4. What Do You DO BEFORE You Swim (to Warm-Up and Prepare)?

My pièce de résistance when it comes to chaffing - or rather, NOT chaffing!

I’m often asked about my warm-up routine, but to be honest, I don’t do much in the way of stretching before I swim. Instead, I prefer to keep any stretching for afterwards, once I’m more loosened up. That said, I do use a foam roller along my upper back to open up my thoracic area, which helps me feel ready to hit the water without too much pre-swim fuss. I find that if you’re going to stretch, it’s best to either commit to it fully or skip it altogether to avoid risking a strain.

One thing I never skip, though, is a bit of protection against chafing when I’m heading into the open water. I use Bepanthen nappy rash cream under my armpits and on the back of my neck—trust me, it’s a lifesaver for preventing chafing. And if I’m going for a particularly long or cold swim, I’ll mix up some anhydrous lanolin with 50% Vaseline and apply it around my lower back and kidneys. Not only does it reduce friction, but it also keeps me that bit warmer, especially in colder waters. It’s a small step that makes a huge difference in comfort.

Most of my training is focused and purposeful due to time constraints. If I find a gap in my coaching schedule, I make sure every minute counts. So, while I don’t always have time for a drawn-out prep, I dive right in and make the swim itself the main event.

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5. What Do You DO AFTER You Swim?

The 2-3 minute post-session review on the GURU is something I really look forward to, as it keeps me accountable and helps me stay on track with my training.

One of my weaknesses as a swimmer has always been my ability to pace myself well, so the first thing I do after a swim is to stop the GURU recording on my Apple Watch or Garmin 965 and check my Execution Score.

We developed this feature specifically to help swimmers like me stay accountable and aware of our pacing during every interval.

Each week, I do a “boring” session of 10x400 meters, which some people think sounds mind-numbing. For me, though, it’s anything but. I have my paces set, and whether they’re a bit quicker than last week or holding steady, my goal is to be as consistent as possible.

I’ve never quite hit the perfect Execution Score of 100 on that 10x400, but just a few days ago, I came close with a 94!

It’s a personal benchmark that keeps me coming back to that session each week.

The immediate feedback from GURU lets me see how close I am to that holy grail of 100 and keeps me motivated to try again.

This post-swim check-in is more than a review; it’s my way of knowing that whatever the numbers say, the session was effective, and I’m on track. I can analyze how my pace held up, how my heart rate responded, and check on my stroke technique with our patented Stroke Insights. Then I can see the impact on my fitness curve—a window into what my next session should be.

These quick tutorials will have you benefitting from the GURU’s pre and post session insight in no time!

I’ve just spent this week creating several cool tutorials for the GURU to show you how to use it more effectively as I do myself.

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Find Your Own Rituals

So, there you have it—a little peek into the routines and rituals that guide my swimming journey. These habits have evolved over years of swimming, coaching, and tweaking, and they each add something valuable to my time in the water. Hopefully, they inspire you to find a few “rituals” of your own that can bring consistency, focus, and maybe even a bit of joy to your swimming sessions.

Your Coach, Paul