About the Swim
The Great Chesapeake Bay Swim is an annual event that raises charitable donations for the March of Dimes. The swim follows a 4.4 mile course, starting from Sandy Point State Park, going between the two Bay Bridge spans, and ending on the Eastern Shore at Hemingway’s Restaurant and Marina. Readying yourself for this test of athletic endurance requires a commitment to extensive physical training and the proper mental and emotional preparation.

Basic Preparation
First and foremost, you must know how to swim. Most exercise experts acknowledge swimming to be the best form of exercise available – it works your arm, leg and torso muscles, and is a great conditioner of the cardiovascular system. In performing such a lengthy swim, you must be able to endure strenuous physical movement for a long period of time. The ability to swim “from one end of the pool to the other” won’t help you in the middle of the Bay – you must be able to swim those pool lengths hundreds of times without stopping. Therefore, it is best to begin a regimented training program months, even years, in advance of the swim. You can swim on your own, or consider joining a swimming team at your community pool. Such teams offer participants a weekly practice schedule with professional coaching. Teams also offer the camaraderie of good friends and fellow athletes.

Physical Conditioning
Once you have a good base of physical conditioning, it is time to focus your efforts on “The Bay Swim” itself. During the two months before the swim, you should begin doing more long-distance, endurance training – for example, swimming one-half hour non-stop, or swimming one or two miles straight without rest. The week prior to the swim, you will want to “taper”. This is a term swimmers use to indicate they are reducing the yardage swum each day, to let their bodies rest and store energy for when it will be needed. If you are strictly a pool swimmer, you may want to visit a nearby lake or beach to get a feel for “open water” swimming. If you will be wearing a wet suit for the swim, you should wear it a few times at practice to get accustomed to it.

Mental Attitude
Next comes a critical part of your preparation – adjusting your mental attitude for the task ahead. You must push the fears of currents, big waves and stinging sea life to the back of your mind. Focus on the positive: overcoming a great obstacle, challenging yourself, and pushing yourself beyond all previous limits. Tell yourself, “If others can do it, so can I!” Don’t let worries and doubts consume you. There are rescue boats along the course, so if you do get into serious trouble, know that help is nearby. Keep a positive outlook, and avoid people who concentrate on the negatives. Instead, look for positive reinforcement and encouragement from those around you.

The Day Before
On the day before the swim, relax and take it easy. There is no need for exercise or strenuous activity today – you’ll get plenty of that tomorrow. Your body needs rest, but it also needs carbohydrates to store for energy. You should “carbo load” – consume large quantities of foods rich in carbohydrates – pasta, potatoes, etc. Don’t “stuff” yourself, but don’t skimp either. Your body will need that extra energy boost!

The Night Before
You will want to get lots of rest the night before. A good night’s sleep is always helpful when facing a daunting task the next day. However, you may find sleep hard to come by. Your mind will become very active as you are lying in bed. It is not unusual for fears and self-doubts to creep into your thoughts as you struggle for sleep. “Why am I DOING THIS?” “Am I really ready?” “Will I fail in this effort, and if so, what will that say about me?” Unfortunately, such dread is a natural process as you face the unknown, so accept it as best you can. Even if you can’t sleep, simply rest comfortably and relax as much as possible. Don’t worry about being “too tired” to swim the next day. The overwhelming excitement and emotion will send the adrenaline pumping through your system. You won’t feel tired at all!

Race Morning
Finally, the morning has arrived. Eat a hearty breakfast of something you enjoy – it’s too late to “carbo load” now, so eat something you like and know will stay with you. Feel like a peanut butter sandwich and fudge brownie? Go for it! You may want to travel to the starting point with friends, or you may wish to travel alone, surrounded by your own thoughts. Remember to be positive, to eagerly anticipate the challenge!

At the Race
Listen carefully to the race instructions, but if you are a slower swimmer, take them with “a grain of salt.” Most instructions are for the fast swimmers, and they will be in the deep channels and currents long before you. By the time you reach those areas, currents have often changed, so while the fast swimmers were told to swim near the north span, you may find it necessary to stay closer to the south span to resist currents pushing you off-course. Avoid the mad rush into the water as the starting gun sounds – no sense in getting kicked and knocked about by the overeager zealots (many of who will be aboard rescue boats within the first hour.) Enter the water respectfully, knowing it will be your home for the next three hours or so. Swim strongly and swim confidently. You know you have the physical training and conditioning to see you through. Now, set your mind on your goal, enjoy the thrill of a new and exciting experience, and joyfully watch as the massive bridge supports slide past as you swim your way across the Chesapeake Bay!