Prelims vs Finals: The Psychology of Performance Under Pressure
In this episode of In Deep with Olivia Smoliga, we dive into a question almost every swimmer — and coach — has asked at some point:
“Why do I swim faster in prelims than in finals?”
Olivia unpacks the mental and emotional layers behind prelim–final racing, weaving together personal experience from NCAA Championships and Olympic Trials, sport psychology research, and tools she teaches through In-Depth Swim Academy.
Inside the episode, you’ll explore:
The “prelims effect” — why morning swims feel lighter, freer, and more like play
How pressure changes everything — from breathing patterns and race strategy to muscle tension and overthinkingA powerful Soviet-era Olympic study that showed athletes with more mental training outperformed those relying on physical work alone
Self-Determination Theory and its three pillars — autonomy (“I choose this”), competence (“I’m improving”), and relatedness (“I belong here”) — and how each one shapes performance when the lights are brightest
Emotional energy management — how to move through multi-round meets (prelims, semis, finals) without burning yourself out mentally before you even step on the blocks
Practical ways coaches can build trust, ownership, and connection so swimmers want to race bravely, not fear messing up
This episode is for swimmers who keep adding at night, coaches trying to help athletes “put it together in finals,” and anyone curious about how mindset training can become the missing 25–75% of their performance.
When you understand how autonomy, presence, and mental rehearsal work together, prelim speed doesn’t have to disappear at finals — it can become your new baseline.
Listen Below!
