Heading to a swim meet? Here is a complete packing checklist for competitive young swimmers from racing suits and spare goggles to snacks and entertainment and everything in between.
My daughter has been competing in swim meets for a while now and every single time, I still find myself doing a last-minute panic check before we leave the house. Sound familiar?
She does the packing and we do a run-through the night before to make sure everything is there. We do not want a repeat of the time we drove 45 minutes to a hockey match and discovered at the last minute that her shin pads were sitting at home. Fortunately, another mum had a spare pair and saved the day.
Hands up if you have had a child bolt out of the changing rooms to tell you their race suit is torn. We have been there. We have also had the ripped cap moment and the goggle that snapped five minutes before a race. These days we pack a third of everything in the spares section of the swim meet bag, because one or two backups is apparently not enough.
Back to what to pack for a swim meet. Whether it is your child’s first swim meet or their tenth, having a checklist makes the whole thing so much less stressful. Here is everything we pack and yes, we sometimes bring doubles or triples of the essentials, because you just never know.
The Swim Meet Bag
A good swim meet bag is the starting point. You want something big enough to fit everything, and ideally a separate wet bag to keep soaked swimsuits and towels away from the dry things. My daughter usually ends up with more than one bag on swim meet day and honestly, that is completely fine.
Swimsuit
Pack at least two, a warm-up suit and a racing suit if your child uses one. Some competitive swimmers wear a tech suit for races, so check with your coach about what is appropriate for the level they are competing at.
It is also worth being familiar with Swim England’s swimsuit rules before meet day. That is if you are in England and if you are in another corner of this swimming world please check your countries’ rules. All swimsuits worn in competition must be made of a textile material in compliance with current World Aquatics rules. (Swimming.org) Swimmers must wear only one swimsuit, in one or two pieces, and all swimsuits must be non-transparent. Swim England does allow full-body textile suits at domestic licensed meets for religious or medical reasons under Regulation 411; so if your child needs additional coverage for any reason, this is worth looking into ahead of time. The full swimwear guidance is available via the Swim England Handbook.
Goggles
Always bring a spare pair. Goggles are one of those things that seem perfectly fine until five minutes before a race, and then suddenly they are leaking or the strap is snapping. A well-fitting pair they have trained in is best because comfort matters far more than how they look.
Swim Cap
Pack an extra one here too. They rip at the worst possible moments. Some meets also have specific cap requirements, so check in advance.
Towels
Bring at least two, one for right after the race and another for in between events. My daughter packs three. I say nothing. I also keep one in my bag just in case.
Water Bottle
Even though they are in the water the whole time, they still need to hydrate. Bring a big bottle and remind them to sip throughout the day, especially during longer meets. The NHS Healthier Families hub has straightforward guidance on healthy drinks.
Shoes and Flip-flops
Essential for walking from the changing room to the poolside. Both for hygiene and to avoid slipping on wet floors.
Warm Clothes
A hoodie, tracksuit or swim parka is a must, especially for indoor winter meets or early morning starts. There is a lot of waiting around on swim meet day and they can get cold quickly between races.
Change of Clothes
Pack a full set of dry clothes for after the meet. Keep them in a separate bag or in the car so they stay dry. Nothing beats getting into warm, clean clothes after a long swim meet day.
Snacks
They will be hungry. Pack foods that give steady energy such as fresh fruit, cereal bars, dried fruit, nuts if allowed, pretzels, and or rice cakes to name a few. Children should aim to eat five or more portions of a variety of fruit and vegetables every day, and they are a great source of fibre, vitamins and minerals. Easy wins like banana, grapes or a small pot of berries make brilliant meet day snacks. Avoid anything too sugary that will cause a spike and then a crash, and save the treat snacks for after the meet. As a general rule, stick to food they have eaten before training sessions and know agrees with them.
The NHS Eatwell Guide is a useful starting point if you want to think more broadly about balancing your young swimmer’s diet around training and competition days. It covers food groups, portion balance, and what a healthy daily plate looks like for children over two.
A smoothie the night before can also be a great way to top up on nutrients ahead of a big meet day. Here is one we love. We also always do a simple pasta dinner the night before a swim meet to keep energy levels steady. This one is our go-to. What is your go-to pre-race meal?
Shower Essentials
Chlorine is harsh on skin and hair, so packing a small shower bag in your swim meet bag is absolutely worth it. Shampoo, conditioner, body wash, moisturiser, a wide-tooth comb or brush. Their skin and hair will thank them.
Locker Money or Wristband
Many pools now use wristband lockers but it is always worth checking ahead. Bring a little cash or change just in case, and keep valuables like phones and wallets locked away during the meet.
Heat Sheet or Meet App
This is the schedule for the whole meet; it shows the events, heats, and which lane your child is swimming in. Download it on your phone or print it out. You do not want to miss their race because you lost track of where they were in the running order.
Things to Keep Them Busy
One thing veteran swim meet parents will tell you is that swim meet day involves a lot of waiting. Between warm-up, heats, and the gaps in between, your child could be sitting around for hours, so pack a few things to keep them entertained without taking up too much bag space.
Headphones and a playlist of their favourite music is a great shout. Many swimmers like to listen to something upbeat before a race to get in the zone.
A book, a pack of playing cards, or any homework they need to get done are all easy to tuck in too. Cards are especially good fun if they are there with teammates and can turn all that waiting time into something they actually look forward to.
Training Kit
Some coaches ask swimmers to bring a kickboard, pull buoy, fins or snorkel for warm-up, and perhaps a skipping rope or resistance bands too. Check with your coach before the meet so nothing gets forgotten.
Medications
If your child uses an inhaler or any prescribed medication, make sure it is packed safely in a waterproof section of the swim meet bag. Do not leave this one to the morning of the meet.
Hair Ties
A small thing but such a big deal when they are missing. Pack a few extras at the bottom of the bag.
Folding Chair
If your venue allows them on the poolside, a foldable camp chair is ideal for a long swim meet day. Think something sturdy, lightweight, and comfortable enough to sit in for hours.
For Outdoor Meets
Sunscreen, sunglasses, a hat and a portable umbrella. If the meet is a long one outdoors, sun protection is not optional it is essential.
That is everything on our swim meet checklist! I always recommend packing the swim meet bag two nights before and doing a final check the night before, because meet mornings are chaotic enough as it is. On meet morning we keep breakfast simple and filling, these waffles are a regular in our house. Let the kids help pack their own bag too. It teaches them responsibility and means fewer “Mum, I forgot my goggles” moments at the poolside.
What do you never leave home without on swim meet day? Drop it in the comments, I would love to add it to the list! And if you are looking for what to pack for a regular swimming lesson, I have got a separate post for that too.
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