Before the Beep: How Distance Standout Jillian Cox Prepares for Major Competition
The University of Texas women recently wrapped up another stellar season, winning the Southeastern Conference championship and finishing third at the NCAA Championships under the guidance of coach Carol Capitani.
One of the keys to the Longhorns’ success was freshman Jillian Cox, who won NCAA titles in the 500-yard freestyle and 1650 freestyle. Cox has become a rising star on the global stage, evidenced by her bronze medal at the World Short Course Championships in the 1500 freestyle. Swimming World spoke with Cox about her competition routine, as part of the series, “Before the Beep.”
The Night Before Competition
Every athlete knows the terrors that emerge the night before a big race or meet. A mix of nerves and excitement can be a lot to handle before an exhausting day of racing. Luckily for Cox, she knows exactly how to control her emotions.
“I know if I’m feeling nervous, I need to think about anything but (the race),” Cox said. The approach allows Cox to avoid pressure. However, when she is not feeling nervous, Cox will routinely watch film and break down previous races.
“It really just depends on the scope of the meet and how I’m feeling,” said Cox, noting the importance of being adaptable. In understanding her pre-race emotions, Cox can set herself up for success the next morning.
Starting Meet Day Off Right
Most swimmers’ meet-day mornings are characterized by a specific routine. Cox is no exception.
“I like to wake up and start with getting as much protein as possible,” she said. “It helps me keep energy throughout the day, even while swimming long races. Every morning is an eggs and sausage morning.”
After fueling up, the Texas standout focuses on getting her body and mind prepared for the work ahead. “I usually stretch, and I need to listen to music,” she said. “It really helps me get in the mood.”
Perhaps the most unique piece of Cox’s pre-warmup routine occurs when she arrives at the pool. Cox seeks to get her mind right through visualization, with an individualized focus.
“I usually sit in front of my lane and just visualize the positive outcome,” she said. “It helps give me confidence before the race.”
Warming Up
When the time comes to warm up, Cox takes a different approach. The expectation with distance swimmers is often a lot of “pace” work during warmup. However, Cox generally looks to avoid this approach.
“So many times, my best pace work in warmup has led to my worst swims,” she said. “It’s made me avoid it altogether.”
Instead, Cox takes a sprinter’s approach. “I usually emphasize more explosive swims during warmup. I focus on swimming fast for short distances, instead of a specific pace.” This setup usually leads to shorter a warmup, which ensures Cox doesn’t overwork her body.
“Every swimmer has a different strategy, but that’s always been best for me,” she said.
Prelims/Finals
Swimming is one of the only sports which requires its athletes to compete twice in one day. This demand can be mentally taxing, especially for a distance swimmer like Cox, who are forced to exert significant energy.
“Swimming at prelims has always been a struggle for me,” she said. “I’ve always been a better swimmer at night, after I feel I’ve earned my spot in finals.” It’s something Cox has worked hard to improve on, however. “With all the early morning swims we do (at Texas), and the early morning dual meets, I’ve gained a lot of confidence, helping me perform (in the morning).” This mental shift has led to a growth in confidence.
In between sessions, Cox tries to catch up on rest. “I just look to catch up on fuel, similar to the morning,” she said, pointing to “sleep, compression, stretching and Go-Go-squeeze applesauce” as her keys to success.
When asked what advice she had for younger swimmers, Cox doubled down on the lessons she has learned.
“Earn your spot in prelims,” she stressed. “Listen to your coaches, and know you belong.”
