MENTAL PREP: BEFORE THE BEEP WITH KATE DOUGLASS

BEFORE

THE BEEP

WITH KATE DOUGLASS

BY SHOSHANNA RUTEMILLER PHOTOS BY PETER H. BICK

In 2016 as a sophomore at Pelham Memorial High School (N.Y.), Kate Douglass broke one of the longest-standing national age group records when she took down Dara Torres’ legendary 13-14 50 yard freestyle record set in 1982. Several years later in her first year at the University of Virginia, she became the fastest freshman ever in the 200 IM at the ACC Championships with a 1:51.36. This past year, she won the 50 freestyle at NCAAs.

Now, the incredibly versatile athlete is heading to her first Olympic Games. Douglass will represent Team USA in Tokyo in the 200 meter IM after placing second in the event at the U.S. Olympic Trials in Omaha, Neb.

“In that moment when I saw that I made the team, it was just complete shock and excitement that came over me,” says Douglass. “I honestly couldn’t believe it was real at first. Making the Olympics is just always talked about as this ultimate goal in swimming, and it took me a long time to process that I had actually accomplished that.”

From national age group record holder to Olympian, Douglass has had her fair share of accomplishments and accolades along the way. Even though this is Douglass’ first OIympic Games, she knows that keeping her mental preparation in line is vital.

“I’m planning on preparing for this meet as I would any other meet,” she said. “It honestly helps me out to just think of the Olympics as any other meet I’ve been to. Doing so helps relax me and keeps me from getting too nervous.”

At the time of her interview with Swimming World, Douglass was on her way to Tokyo from the Team USA training camp in Hawaii. She knew that as soon as she got to Japan, the reality of being an Olympian would finally sink in. Read on to get a taste of Douglass’ mental preparation in and out of the pool.

HOTEL/ATHLETE VILLAGE

her teammates.

“Our training camp in Hawaii was an amazing experience, and I’ve already made so many new friends from it. But I think getting to Japan will finally make everything feel a bit more real and will help all of us get excited to race.”

The prelims of the 200 IM are scheduled for Monday evening (Japan Standard Time), July 26, on the third day of the Olympics. Before her race, Douglass is planning on taking her mind out of the pool and into another direction.

“I try not to think too much before my race,” says Douglass. “I find when I overthink a race, I start to get more nervous about it. So just relaxing and having fun with my friends—while also getting a good night’s sleep—is important to me.”

WARM-UP

On the day of her race, Douglass keeps her warm-up routine simple. No wake-up swim, no multiple warm-ups...just one nice warm-up about an hour before her race to get herself ready to go.

“Recently, I’ve been moving my warm-ups closer to when I swim. I don’t usually get back in to warm up after I get my suit on. I like to just be ready to go after warm-up instead of sitting around for a while waiting to swim.”

After her warm-up swim, Douglass will go through her stretching routine while listening to music. The routine helps relax her before the race, and stay warm!

“I also usually get cold when I have to get back in a second time,” says Douglass. “My coach and I decided that it would be better to just stay warm and relax after warming up.”

READY ROOM

In the ready room, Douglass continues to keep it simple and pressure-free. Even before a high-stakes race like her 200 IM at Olympic Trials, she spent her time there joking around to take the pressure off.

“I’m planning on preparing for this meet (the Tokyo Olympics) as I would any other meet. It honestly helps me out to just think of the Olympics as any other meet I’ve been to. Doing so helps relax me and keeps me from getting too nervous.” —Kate Douglass

“I don’t really have a ready room ritual. I remember at Trials, I just enjoyed being in there with my friends. We would joke around and have fun in the ready room. I prefer to do that instead of getting super focused on my race so that I don’t overthink it.”

Even though the majority of people have a specific song they listen to for getting themselves “pumped up” in the ready room, Douglass isn’t part of the majority.

“I don’t listen to music, which is probably uncommon. Bringing too much stuff into the ready room with me can stress me out. So usually I just talk to other people and try not to get too nervous for my race.”

BEHIND THE BLOCKS

Walking out to the blocks from the ready room can be one of the most nerve-wracking aspects leading up to a big race. The cheering is deafening, and as you see the competition pool for the first time, it’s easy to become overwhelmed with a sense of wonder. Some people hone in on the chaos and harness the energy of the crowd, while others block it all out to focus on the task ahead.

“I try not to listen to the introductions,” says Douglass. “I prefer to relax in the ready room and then when we walk out to the blocks, I start to focus on the race I have to swim. Once I’m by the blocks, the race I’m about to swim is the only thing going through my mind.”

If Douglass ever gets into her own head too much before diving in, a few deep breaths do the trick. Positive self-talk before a race is key to keeping focus and minimizing stress. TIME TO RACE

Once she’s in the water, Douglass knows that a lot can happen in a 200 IM. With all of the different strokes, the lead can change drastically between 50s. That’s why it’s important for her to stick to her own race...except on the last 25.

“Everyone swims this race differently, and you can’t get too caught up in what other people are doing on one stroke because a lot

>>With all of the different strokes in a 200 IM, the lead can change drastically between 50s. That’s why it’s important for Douglass to stick to her own race...except on the last 25: “When you’re coming up on that last 25 and have the opportunity to race the person next to you, that probably makes both of you speed up and will determine the outcome of the race.” can change with each 50,” says Douglass. “However, I think feeding off other competitors is the best way to finish a race. When you’re coming up on that last 25 and have the opportunity to race the person next to you, that probably makes both of you speed up and will determine the outcome of the race.” * * * At the end of the day, Douglass remembers to limit the amount of pressure she places on herself and to make sure she finds joy while swimming. “I used to not like setting goals for myself because I wouldn’t want that pressure or to be disappointed. However, I realized that everyone has goals and you kind of need a goal to be able to push yourself and have something motivating you,” she says. “I think I’ve found a good middle ground now where I can know what my goals are for motivation, but not let them put pressure on me. My ultimate goal at a meet is to make sure I am enjoying myself and having fun with my friends, because when I’m happy, I usually swim well. v