{"id":505926,"date":"2022-06-06T04:47:19","date_gmt":"2022-06-06T11:47:19","guid":{"rendered":"https:\/\/www.swimmingworldmagazine.com\/news\/?p=505926"},"modified":"2022-06-06T05:00:44","modified_gmt":"2022-06-06T12:00:44","slug":"before-the-beep-how-olympic-champion-lilly-king-prepares-for-a-big-race","status":"publish","type":"post","link":"https:\/\/www.swimmingworldmagazine.com\/news\/before-the-beep-how-olympic-champion-lilly-king-prepares-for-a-big-race\/","title":{"rendered":"Before the Beep: How Olympic Champion Lilly King Prepares For a Big Race"},"content":{"rendered":"

From the June issue of Swimming World Magazine, Lilly King discusses some of her pre-meet routines, including how she handles herself in the ready room.<\/p>\n

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Lilly King<\/strong>, world-record holder in the women\u2019s 100-meter breaststroke, is not one for subtleties. At the 2016 Rio Olympics, her first Olympic appearance as a 19-year-old, King was projected into the mainstream media when a \u201cfinger wag\u201d directed at Russian rival Yuliya Efimova<\/strong> was filmed and went viral. King\u2019s \u201cwag\u201d\u2014after watching Efimova\u2019s winning prelims swim in the 100 breaststroke\u2014wasn\u2019t merely for show. King went on to secure gold for Team USA in the 100 breaststroke in Olympic-record time (1:04.93).<\/p>\n

That brazen confidence may rub some competitors the wrong way, but it hasn\u2019t let King down. Over the course of her collegiate career representing the Indiana Hoosiers, King went 8-for-8 at NCAAs in both the 100 and 200 breaststroke. Only one other person in history has accomplished that historic feat\u2014six-time Olympic medalist and former world record holder\/University of Texas alum Brendan<\/strong> Hansen<\/strong>. King\u2019s incredible performances in the pool were key factors in the Hoosiers winning the B1G Team Title in 2019, one of King\u2019s proudest accomplishments.<\/p>\n

At the 2020 Tokyo Olympics<\/a>, King admits to having both the best\u2014and possibly worst\u2014swims of her life over the course of the meet. King was favored to win gold in the 100 breaststroke, but brought home bronze with a 1:05.54. The gold medal went to fellow USA teammate Lydia Jacoby<\/strong> (1:04.95). Despite swimming slower than her personal best in the 100 breaststroke, King approached the 200 breaststroke with her trademark confidence, and it paid off with a silver medal and personal best swim of 2:19.92.<\/p>\n

\u201c(My philosophy on mental preparation) hasn\u2019t really evolved much, which in some sense is very cool. For example, after preparing for my best event and swimming\u2014quite possibly\u2014my worst in the 100 breaststroke in Tokyo, my philosophy didn\u2019t change,\u201d said King. \u201cI continued to mentally prepare for my best in the 200 breaststroke, and it paid off in one of the best swims of my career.\u201d<\/p>\n

After graduating from college in 2019, King went on to represent the Cali Condors and compete in the International Swimming League (ISL). She continues to be one of the strongest competitors in the pool in the breaststroke events.<\/p>\n

Outside of her busy schedule, King took the time to share some wisdom with Swimming World about preparing mentally and physically for the \u201cbig race.\u201d<\/p>\n

HOTEL<\/h3>\n

While some swimmers have rituals that include the same dinner, bedtime, stretching routine and visualization time the night before a big race, King finds that the only \u201critual\u201d she has is making sure she is around friends.<\/p>\n

\u201cI need to be around friends if it is before a really serious race,\u201d she says. \u201cFriends are the best distractors!\u201d<\/p>\n

Additionally, King doesn\u2019t set aside a specific time to prepare mentally for a race, instead finding that the best use of her time is to continually think positively about the outcome of her big race.<\/p>\n

\u201cIt\u2019s a little weird because I am always preparing for the race. I am constantly thinking about the outcome I want to achieve. I also only think about the best-case scenario, which I find not a lot of others do. I really try to only think about the positives.\u201d<\/p>\n

WARMUP<\/h3>\n

The morning of the race, expect to find King shaking things out at the pool. \u201cI am a wake-up swim person. I don\u2019t do wake-up swims before prelims, but if I only have a finals session or an ISL session at night, catch me at the pool in the morning.\u201d<\/p>\n

King\u2019s morning swim routine consists of approximately 1,000 to 1,500 of easy stretch-out swimming followed by something explosive, but not tiring. A typical wake-up swim could be 5 x 300s swim-kick-pull-swim followed by a dive or two with a long glide. Then it\u2019s back to the hotel for a nap.<\/p>\n

King returns to the pool for her big race hours before she\u2019s set to swim. A self-proclaimed early bird, King takes advantage of the time to socialize with everyone on deck.<\/p>\n

\u201cI will stall until the very last minute talking to people on deck,\u201d says King. \u201cThere are times when I will get to the pool two-and-a-half to three hours before I race and not touch the water until an hour before I go off. I just like to have time to be social, but also stretch and get into the \u2018feel\u2019 of the meet.\u201d<\/p>\n

As time edges closer to her actual race, King hops into the warm-up pool, still full of positive energy.<\/p>\n

\u201cMy favorite feeling in warmup is the classic, \u2018Lilly, there\u2019s no way I\u2019m going to lose this race.\u2019 It\u2019s only happened a few times in my career, but there is no better feeling!\u201d<\/p>\n

READY ROOM<\/h3>\n

King\u2019s ready room ritual is as fluid as her breaststroke. Not having a ritual makes it easy for King to feel out the energy of the room and use it to her advantage.<\/p>\n

\u201cAt a Pro Swim meet, I\u2019m probably going to be chatting and messing around with my friends until the race. At Olympic Trials, I might be pretty serious and try to intimidate people before we hit the water,\u201d says King. \u201cI am game for either of the extremes. I am very comfortable in a light, chatty ready room or a very tense, quiet ready room where I feel like I am in complete control of the room. I just don\u2019t love the in-betweens.\u201d<\/p>\n

BEHIND THE BLOCKS<\/h3>\n

King practices hard day-in and day-out so that when she\u2019s stepping up to the blocks, her mind is clear. Looking around at her competitors, King slaps her body and jumps around. King also adopted a ritual just before she steps up for her race from the one and only Michael Phelps.<\/p>\n

\u201cI will always get on the blocks last, and I will wait for people to get up before me. Then, I slap my leg a couple times just so everyone knows I\u2019m there. I always loved how Michael Phelps would do the arm slap before his races, and I wanted to adopt something similar for myself.\u201d<\/p>\n

Once King is in the pool, the last thing she does is stick to her race. Instead, King studies her competitors to know how they will swim their races. She then adjusts her race plan to fit whatever will win the race that day.<\/p>\n

\u201cI have found that swimmers are creatures of habit, which greatly inhibits their racing skills,\u201d says King. \u201cSwitching up the race plan is fun to do because it keeps me entertained, and my competitors never know how I\u2019m going to swim my race.\u201d<\/p>\n

* * *<\/p>\n

King has had a wildly successful career, and isn\u2019t planning on slowing down anytime soon. This fits with her personal philosophy of always preparing for the best and never thinking about bad things that could happen. When asked what advice she would give to young swimmers, the world record holder doesn\u2019t hesitate to offer the following:<\/p>\n

\u201cDon\u2019t doubt yourself, and be open to the possibilities a strong mindset can bring. It might sound crazy, but I have talked myself into winning several races where I knew I was not the best swimmer. Your mind is a powerful tool that should be utilized to its fullest!\u201d<\/p>\n","protected":false},"excerpt":{"rendered":"

From the June issue of Swimming World Magazine, Lilly King discusses some of her pre-meet routines, including how she handles herself in the ready room. Get\u00a0Swimming World Magazine\u00a0and\u00a0Swimming World Biweekly\u00a0FREE<\/p>\n","protected":false},"author":17,"featured_media":504384,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":false,"jetpack_social_options":{"image_generator_settings":{"template":"dois","enabled":false},"version":2}},"categories":[3,122077,16],"tags":[42783],"class_list":["post-505926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-featured","category-americas","category-swimming-world-magazine","tag-lilly-king"],"jetpack_publicize_connections":[],"yoast_head":"\r\nBefore the 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