Caeleb Dressel Workout Routine and Diet Plan

He specializes in sprint events, instead of freestyle or butterfly. Caeleb Dressel is an American who was born on August 16, 1996. Cali Condors, a member of the International Swimming League, is his current team. Seven gold medals were won by him at the 2017 World Aquatics Championships in Budapest, and eight medals, including six gold, were won by him at the 2019 World Aquatics Championships in Gwangju. Among his many accomplishments, Dressel was a four-time Olympic gold medalist and holds world records in the 100-meter butterfly (both long course and short course), 50-meter freestyle (short course), and 100-meter individual medley (short course).

Among his US records are 50-meter, 100-meter, and butterfly (all long course) freestyles and 50-meter, 100-meter, and 200-meter butterfly. He currently holds records in 50-yard and 100-yard freestyle, 100-yard butterfly, 200-yard individual medley, and 200-yard breaststroke, as well as holding short course records in each event.

In this article, we’re going to learn everything about Caeleb Dressel and what he represents at the Olympics 2020. In addition to his training routine, diet plan, and supplements that he takes, we have collected detailed information about how he stays fit. As well as some tips and tricks he follows to maintain his fitness levels, we have handed down some of these.

Caeleb Dressel Statistics

  • Birth Year: 1996
  • Birth Date: August 16
  • Height: 6 ft 3 in (1.91 m)
  • Weight: 194 lb (88 kg)

Caeleb Dressel Awards and Achievements

2017 World Championships
Gold medal – first place 50 m freestyle 21.15 (NR)
Gold medal – first place 100 m freestyle 47.17 (NR)
Gold medal – first place 100 m butterfly 49.86
Gold medal – first place 4×100 m freestyle 3:10.06
Gold medal – first place 4×100 m medley 3:27.91
Gold medal – first place 4×100 m mixed freestyle 3:19.60 (WR)
Gold medal – first place 4×100 m mixed medley 3:38.56 (WR)
2019 World Championships
Gold medal – first place 50 m freestyle 21.04 (NR)
Gold medal – first place 100 m freestyle 46.96 (NR)
Gold medal – first place 50 m butterfly 22.35 (AM)
Gold medal – first place 100 m butterfly 49.50 (SF) (WR)
Gold medal – first place 4×100 m freestyle 3:09.06 (CR)
Gold medal – first place 4×100 m mixed freestyle 3:19.40 (WR)
Silver medal – second place 4×100 m medley 3:28.45
Silver medal – second place 4×100 m mixed medley 3:39.10
2020 Summer Olympics
Gold medal – first place 4×100 m freestyle 3:08.97
Gold medal – first place 100 m freestyle 47.02 (OR)

Caeleb Dressel Daily Routine

When you have a packed schedule and need to train for multiple events at the same time, how do you handle it? In the case of Caeleb Dressel, you break things down. The Olympic gold medalist, who gained national attention the following year after he captured gold with the USA in the 4×100 meter freestyle and 4×100 medley, says he likes to set three objectives for himself each day. There’s this habit he has where he will just go and go and go and try to get as much done as he can. Then he’ll start making stuff up, so he attempts to limit himself. The feeling of accomplishment allows him to go to bed at night.

He manages to take care of a lot of things at once as a 22-year-old from Florida. A record-tying seven gold medals – including three in less than two hours – made this man one of USA Swimming’s next big names at the 2017 FINA World Championships, where he was literally clipping between events. The former University of Florida coach practices under the tutelage of former Florida coach Gregg Troy in Florida, where he keeps a rigorous training schedule and still manages to keep up with his passions. We get a glimpse into his life as he walks us through a typical day.

7 a.m.: Sleeping in.

Well, I think of it as sleeping in. After waking up, I go directly for my contact lenses, because I do not have good vision at all. Once I get those in, I say good morning to my roommate and let my dog Jane out. She’s a black lab who’s almost a year old, and she’s usually up before me. In fact, Jane’s usually the one who wakes me up, often about 10 minutes before my alarm goes off.

7:15 a.m.: Fueling up.

Breakfast is typically oatmeal with honey — I absolutely love honey — or Wheaties. I try to stay away from the sugary stuff. I’m out the door for practice by 7:30.

8 a.m.: Practice and weights!

We run for a while to get ourselves warm, and from there I usually go straight to the weight room. Before every weight session, we spend about 20 minutes stretching, foam rolling, and trigger point because a lot of areas get tight from swimming, and it’s really hard to do some of the Olympic lifts if we have tight shoulders and tight hamstrings. The majority of what I do in the weight room cleans, power cleans, and snatches. After that, we do some exercises to avoid shoulder pain, some medicine ball work and end it with a core set, about two hours’ worth of work right after swimming. It gets pretty tiring, but once you get used to the schedule, you find a good rhythm. I train with a really good group of guys, which makes it fun.

12:30 p.m.: Training with Jane.

After weights, I go home to train Jane. My dad’s a veterinarian, and I’ve grown up around animals my whole life. I love having a dog. I usually train her every day. We just run around chasing after things, doing some retrieving, some gun dog stuff. I take Jane everywhere I can with me, and she’s gotten a little bit famous in the area! A lot of people have come to know who Jane is, even though they don’t know my name. I hear a lot of “Hi Jane!” as we’re walking around.

1 p.m.: Second breakfast.

Or lunch, depending on what I feel like eating. I eat healthy, mixing in a lot of protein and carbs. I could eat seafood every meal, but if I cook at home, it’ll usually be some type of chicken. I eat until I’m full because I know it’s going to get burned off, and I graze throughout the day on apples and oranges. At the moment, we’re training heavily, but we do have doughnut Wednesdays — even if sometimes it’s not Wednesday. Sometimes you just need carbs.

1:30 p.m.: Naptime/work time.

If I have time, I’ll try to sneak a 30-minute nap in. If not, I will try to knock out “work stuff” — responding to emails, doing the occasional interview. I’m only 15 credits away from graduating from Florida, but my schedule right now is a little too hectic for school. Eventually, I’ll find a time when I can fit in both.

2:30 p.m.: Practice #2.

The second practice begins at 3, so I’m out the door again. We’re in the pool for two hours, and after that, it’s food time. This is when I’ll have the big meal of my day, and if I have time, Jane and I will train again in the afternoon. That way she has two pieces of training a day too, though hers are a lot shorter than mine.

6 p.m.: Hanging out.

No more work stuff — evenings are my time to relax, unwind and recover from practice. In the evenings I’ll do something completely different, hanging out with friends or reading. I’m currently reading “Endurance: Shackleton’s Incredible Voyage” by Alfred Lansing, which my dad recommended. It’s the story of the explorer Ernest Shackleton, who sailed to the Antarctic. His team’s boat got trapped between two ice floes and the book tells the story of how he and the crew all survived, even though they were stranded for months.

I also play drums and the ukulele, though I consider myself pretty tone-deaf. I started playing drums in sixth grade and stuck with it, so when I went to Florida, my electric kit came with me. I’m not very good at the ukulele, but it only has four strings and it’s pretty easy to put chords together. I had a banjo at one point too, but that was a disaster.

I like video games, too, but don’t like playing them alone, so if friends are around we might play a game. My go-to is Super Smash Bros., which I grew up playing with my brother. If something is going on at someone’s house, I’ll go to that. We often hang out together and watch TV.

10:30 p.m.: Winding down.

I try to get eight hours of sleep per night, so if I get up at 7 a.m. I aim to be in bed by 10:30 or 11 at the latest. I do like to sleep.

His workout routine seems to be quite the tough one. So in the next section, we have broken down his workout routine into what exactly he does t prepare for his games. Read ahead.

Caeleb Dressel Workout Routine

Caleb’s Pandemic Training

In the last 6 months, Caeleb has made some tough decisions, but he appreciates the guidance of his coach, Gregg Troy. It has been Gregg who has been consistent at a time when there are few constants.

In addition to helping Caeleb create a pandemic training schedule, Gregg found time for Caeleb to swim when most pools were closed. The good news is that Caeleb was able to stay in shape despite taking a break. His typical training schedule changed, however, and his workouts often ran for a limited period of time. Currently, Caeleb is getting back into his usual training routine. Typically, he wakes up, eats a quick snack, and heads to the gym by 7 am for his 2-hour weight training session. Following that, he dives into the pool for a two-hour workout. When he’s done eating, working, and perhaps taking a nap, he’s back in the water for another swim at 5:30 pm.

Psychological Training

Swimming has a huge mental component that Caeleb has been working hard at developing as well as his physical training. To succeed in swimming, he asserts that while practicing swimming is important on its own, one must also be mentally prepared to attack every practice, challenge themselves, and be supportive of others. It is important to note, however, that mental health work extends far beyond swimming pools. The most important thing is to maintain discipline in doing the routine things in life – making your bed, staying hydrated, and eating well. According to Caeleb, staying on track and remaining patient yields the best results.

A true dryland performer, Dressel has the measurables to prove that. Compared with high-level football players in skill positions, his cleans, snatches, and squats are among the best. DeLancey contends he does not know his vertical leap, but he says it is 43 inches, which is greater than the leap of only two other players in the 2020 NBA combine. It seems legit if you’ve ever seen Dressel’s prerace jumps at the beginning of race sessions – a warning shot to rivals before they dive in against the most explosive man in the sport. The sport has never been so filled with athletes like him,” says Robinson.

The real difference in Dressel’s performance comes in the 15 meters at which swimmers are allowed to be underwater before coming to the surface. Dressel is the best at the streamlined porpoise kicking part of the race, and no one in the world can match him. A high-performance manager for USA Swimming, Russell Mark, notes an athlete’s efficiency, fish-like speed, and efficiency to 15 meters. Dressel kicks upwards in addition to the down kicks that other swimmers use to propel themselves underwater. This, combined with a greater degree of torsion in his arms and shoulder, creates a paradoxical situation: Dressel’s body undulates more slowly underwater than most of his competitors, yet he moves forward faster.

When he reaches the surface, he hits his head. When Mark looks at Dressel above the surface, he sees a slower, more elegant form rather than the frenetic one he had when he was underwater. As he’s grown older and stronger, his stroke cycle rate (one rotation each of the arms) has slowed but become more efficient. He’s less likely to spin sheer as much, having more ability to pull water away from his body. During his freshman year at Florida, Dressel swam the 50 free in a cycle rate of 0.85-0.9 seconds, the equivalent of almost a cartoon-like pace. As of 2019, the average cycle time at Gwangju was 0.99 seconds.

Sprinters like Dressel are known for their capacity to maintain their speed for an extended period of time. During the 100-meter freestyle at worlds, Dressel got through the first 50 meters with a cycle rate of 1.18 seconds, but lowered it to 1.17 seconds during the second 50 meters-a finishing ability Mark calls “awesome.”

The Training Program

Caeleb Dressel does not have a fixed training schedule but here is what he would normally follow under the guidance of his coach. Take a look ahead:

April: Three weeks of aerobic training (no competition)
Volume: 50,000-60,000 weekly
First two weeks all long course

April/May: Three weeks of endurance/aerobic training
Volume: 50,000
Finish quality work

May/June: Three weeks
Volume: 40,000-50,000
Race relative focus

June: Three weeks of competition and race prep
Volume: Reduced weekly 10-20% based upon what response seen in training

July: Three weeks – USA team camp
Final prep

Summer Weekly Plan

  • Monday Morning (Aerobic)
  • Monday Afternoon (Threshold or Good Quality)
  • Tuesday Morning (Power and Speed/Kick)
  • Wednesday Morning (Aerobic and Endurance Work)
  • Wednesday Afternoon (Quality – Race-Pace Swimming)
  • Thursday Morning (Power and Speed)
  • Friday Morning (IM Training)
  • Friday Afternoon (Fly Focus/Race Relative)
  • Saturday Morning (Response to Week)

Early Season

Sample Tower Sets (Power and Speed Work)

May 23, 2017
• 600 back/breast (LC)
• 12 x 45 on 15-meter course
Descend 1-3 on 1:00

• 8x:
15 fast out
4 x 30 swim (15m fast, kick back easy)
All with max weight (85 pounds) on 1:00
4 x 30 sprint (no tower, no breath on 1:00)
The big break between cycles

Surgical Tubing
• 8 x 100 (25-meter course)
Odd: easy/fast by length
Even: fast/easy by length
Swim both ways
• 8 x 100 with paddles and buoy
• 2 x 300:
100 breast
100 free
100 choice

May 29, 2017 (LC)
• 1500 Warmup
500 (open turns)
500 (4 strokes in and out of the wall)
500 (50 choices, 50 free)
• 4x:
400 @ 24 HR
6 x 50 on 1:00 (descend by 2 seconds to all-out finish on 5 and 6)
• 4 x 150 pull with bands and buoy (paddles on odds)
• 6 x 50 (25 fast, 25 easy)

Training Set Early Season

Friday, June 9, 2017 (SCM)
• 12 x 50 on :40
• 2x:
200 free on 3:00 (with paddles)
3 x 100 choice stroke on 1:45 (all smooth)
• 21 x 100 on 1:30
1-3 fly descend
4-6 1 free easy; 2 flies descend
7-9 2 free easy; 1 fly
13-15 fly descend 1-3
16-18 1 free; 2 flies descend
19-21 2 free; 1 fly
Smooth loosen as needed

Sample Speed and Power Day (Last 3 weeks during race prep)

June 13, 2017 (SCM)
• 800-1000 warm-up
• 2 x 2 x 50 on 1:15 (no breath @ 85% at max weight on tower)
• 1 x 50 on 1:15 (short fins same on tower)
• 1 x 15-25 meters (blast after each 50)

• 2x:
25 meters: out hold water (catch and release)
Walk to another end
1 + partner pull “controlled speed”
Loosen and out

From Trials to World Champs
• Returned to 70-80% of Pre-Trials work for 10 days after three days of travel and recovery from meet stress
• Same cycle with similar sets; big leg stress for first 4-5 days

July 13, 2017
• 600 (25 kick, 25 swims)
• 6 x 100
50 (breathe @ 7)
25 smooth
25 build to fast (no breath)
• 2x:
4 x 150 on 2:00 (hold 1 & 2, build 3 & 4)
4 x 100 on 1:30 (hold 1 & 2, build 3 & 4)
4 x 50 on :50 (hold 1 & 2, build 3 & 4)
Second set with fins and paddles
• 2 x 100 kick fast

Last Hard Workout (10 days out)

• 4 x 50 descend on 1:30
• 1 x 50 fast on 1:20
• 1 x 25 easy on 1:10
• 1 x 50 fast on 1:00
• 2 x 25 easy on :50
• 1 x 50 fly fast

The last three weeks followed a pattern of…
• Double: 1 practice long and smooth; 1 practice quality
• Single: 1 practice varied by what we saw and discussed

Caeleb Dressel Core workout

Quarantine Circuit #14 rounds (reps by round)

  • Toe touches (x20/15/10/5)
  • Outside the ankles crunch touches (x20/15/10/5)
  • Legs flat crunches (x20/15/10/5)
  • Leg raises (x10)
  • Flutter kicks — 4-count is 1 rep (20/15/10/ + last round 20 reps flutter kicks in streamline)

Quarantine Circuit #2


  • Prone single leg raise x6
  • Supine elbow single leg raise x6
  • Plank single leg raise x6
  • Supine hand single leg raise x6
  • Lateral elbow single leg raise x6
  • Lateral hand single leg raise x6
  • Prone leg raise x6
  • Supine hand March x6
  • Dead Bugs x6
  • Partner throw downs x10 (substitute V-ups if solo)
  • Open close x10
  • Crunches x10
  • Crunch with twist x10

In the next section, we’ll get a closer look at some of the workouts Caeleb Dressel shares with the fans and followers who look to her to be inspired during the lockdown. His lockdown routine included following the exact tips to make him not be dragged down, in addition to this.

Caeleb Dressel Quarantine Routine

Life in lockdown

As he copes with the tedium of life in quarantine, two-time Olympic gold medalist Jeremy Wariner has taken part in the online craze of performing trick shots while in quarantine. His dog Jane is his assistant. “This was day four in the quarantine, so I’m still trying to figure it out,” he explained. “I’ve seen a couple of trick shot videos going around, I’ll try some of these out. I did some pretty cool ones, but … the cup taped to her head — yeah, that was the biggest one. That was actually the hardest one as well because she kept moving and stuff. It’s been fun making videos, trying to interact. I just miss seeing people. I’m not like a social butterfly or anything, but I just miss seeing even my friends. I mean, everybody does. I miss seeing my parents. But social media has been helping a lot. YouTube channel I’ve done more than I ever have on it. Instagram, going live and just trying to connect with people the most I can because if I’m feeling lonely, I feel like a lot of people are and it’s just kind of looking for anything to feel connected with. So I’m trying to help out with that.”

Dressel’s physique is comparable to that of a Greek god, which might even make Zeus blush. The swimming star has become more strict about his weight and diet because of the lockdown, which limits his pool training time — he can now “only” swim four times per week. Sweet-toothed individuals may find that particularly difficult. The 30-year-old Dressel has previously admitted his dream cheat meal is to devour all of a family’s worth of Oreos, while one of his housemates, Ben Kennedy, is a brownie expert. “He’s so good at baking it’s insane,” Dressel said. “He’s got a little apron and everything. He just bakes all the time”
He continues,  “It’s not like I was eating like trash earlier, but it’s easier now that I’m not fitting in 10 practices a week. When I got out of the water in my old routine, I’m just looking for any food insight to just stuff in my body — just very, very hungry. So right now, it’s a lot easier to kind of go through and pick out the right meals ahead of time.”

Matthew DeLancey, Matt’s strength and conditioning coach, lives a five-minute walk from Dressel’s place, and Dressel has access to his garage gym. While the training facilities aren’t quite what he’s used to, Dressel — because of his philosophical perspective on life — is focusing on the small victories.

“I get to work out shirtless,” he said. “I hate wearing shirts. I mean, most of the time I’m just in a Speedo, so I get to lift without a shirt on now. So there are actually some better things with lifting when you think about it.” He and his coach modified the training plan to avoid burnout almost 18 months from now until the rescheduled championship, while outside the pool he is spending more time reading. Dressel’s fiancee, Meghan Haila, to whom he proposed at the end of last year, is handling much of the planning and organization for their wedding, although Dressel concedes she is doing a fantastic job.

“Am I going to let this absolutely just ruin all the momentum I had or am I going to carry that over to 2021?” he said. “I plan on carrying it over and just staying hungry, still finding ways to challenge myself, still waking up early, I don’t want to sleep in.” He is also quite positive about the time when the coronavirus and the quarantine period end. Here is how he explains this:
I want to have everything in place where I come out of this better and ahead of where I was before this happened. It’s not good, it’s not bad, it’s just different and what are you going to do during this time to turn into something better? I mean, that applies to everybody. That doesn’t just apply to me, it doesn’t apply to swimmers, it doesn’t apply to just athletes. If you’re out of a job right now there are things you can do. There are things you can work on, things that you should have been working on that maybe you’re too busy to do that you can start knocking out during this time. Whatever lies in front, we’ll get used to it and we’ll adapt and figure out a plan.

Next up, let’s take a look at some of the workout tips and tricks Caeleb Dressel shares with his fans and followers who look up to him for inspiration. Also, he always ensures that he does his workouts according to the exact tips that are in his own workout schedule.

Caeleb Dressel Workout Tips and Tricks

We will look at some of the tricks and tips one can employ to become a better athlete in this section. For Caeleb Dressel, all these tips are incorporated into his overall daily routine, which makes him better at this sport. You can find out more about it by reading on.

The workouts that Caeleb Dressel does are varied.

Caeleb has also teamed up with NordicTrack, and he shared a video of him using their rowing machine and stationary bike, as well as interactive personal training through iFit. “What am I doing throughout the day that’s going to help me get better at swimming?” he captioned the post. “I’m always looking for any little percentage I can gain. Having @nordictrack in my home has been a game-changer.”

Getting outside is also a favorite activity for Caeleb Dressel

According to a quick scroll through Dressel’s Instagram, he loves the great outdoors. While Dressel and then-fiancée Meghan were on COVID-19 lockdown (and shortly before they got married in February 2021), they hiked the Appalachian Trail. Besides fishing, he seems to be into Topgolf as well.

 Don’t forget to take one step at a time.

When we are trying to get through a tough session in the water or on those early mornings, it can be motivating and beneficial to set big goals, but focusing on the distance to cover can be stressful. You can focus your flashlight of focus on EVERY step ahead of you, instead of getting discouraged by ALL the work you have in front of you–the countless meters, all those test sets, and the uncertainty and doubt.

Rather than talking about the next big goal, Caeleb Dressel, an Olympic gold medalist, and an NCAA champion, is focusing on the little steps along the way. My focus tomorrow will be on preparing for tomorrow’s practice, then working hard to improve, then moving on to the rest of the day. Keeping a flashlight in front of you and ensuring you are moving towards the light is very much like being unhindered by a flashlight.

This approach can be adopted by swimmers in practice:

  • Training should be incremental, and small improvements should be pursued
  • Keep your eyes on the prize and break it down into bite-sized pieces
  • Put yourself in the mindset that you should swim every lap at your best

You must sleep a lot.

Champions aren’t made during practices – they’re made between training sessions, a well-worn phrase in high-performance sport. It’s fun to sleep more as a swimmer, but as you can guess, most of us don’t get as much sleep as we should. As an Olympic gold medalist and cancer survivor, Nathan Adrian, a certified monster, often relies on sleep to get through increasingly challenging training sessions. During their time at Colorado Springs with their American teammates, Adrian gets up to 12 hours of sleep a night.

Then he’ll take a two-hour nap between practices and whatever else he can fit in. He sleeps 10 to 12 hours a day since it’s eight and a half or more at night. What an amazing experience. It is, however, very important. Obviously, not all of us are professional athletes, but that does not mean we can’t be more thoughtful and intentional about getting proper rest.

In other words:

  • Consider creating a nightly routine so that you can wind down at night
  • You can prevent your racing mind from keeping you up at night by keeping a gratitude journal
  • Late at night, stay away from screens, caffeine, and booze

Fuel your mind and body like a champion.

The fact that he felt like he was doing everything right contributed to him not having a bad practice series for three months in a row, because of his clean nutrition. Eating right was big for him this past year, probably the first time he took diet seriously.

What you can do to improve your swimming practice:

  • To manage cravings, prepare your meals in advance
  • Pack food and snacks for post-workout nutrition on the way to the pool
  • Make sure you carry a water bottle with you to stay hydrated

When practicing, pay attention to what you are doing.

It is not uncommon for swimming practices to last a long time. It is only natural for our attention to wander. We start to anticipate what we will watch when we get home, what the argument was with my girlfriend, or who was going to cut us off on the way to the pool. Swimmers who are fast and are serious about swimming well in competition understand that this means that they are serious about swimming well in training as well.

You need to pay attention to your body. This is the best way for you to improve. I think it’s very important to be in the present and to enjoy the moment, he says.

To increase your focus during practice, follow these steps:

  • Establish training goals each day for your workouts
  • Engage in your strokes by counting them
  • Make sure you are swimming as efficiently as possible

 A new opportunity arises every day to get better.

Swimming elites use to practice and training as laboratories. The company is experimenting with new solutions, seeing what works and what doesn’t, and putting itself in a vulnerable position to learn. You must keep your environment psychologically safe to be vulnerable-this is one of the characteristics of teams and groups that consistently perform at high levels-but you must also take daily steps to improve. Acknowledging that you don’t know all the answers. Throughout the process, you will struggle with improving.

“I come to practice every day with the mindset that I’m there to get better,” says Dressel. “I don’t like when people watch my practices or record my practice because, for me, that’s a very emotional time. That’s my window to improve and I just want it to be between me, my teammates, and my coach.”

You can fail like a champion.

As a swimmer advances through the ranks, failures, and setbacks are quickly learned. According to research, persistence alone does not guarantee success. Those who are at the top of their sport are capable of learning from their setbacks, miscues, and failures.  The incident “failed” him, but it gave him the energy to succeed in the 200-meter butterfly event at the next Olympics. Apparently, he firmly believes that failing at something is the best way to learn what it takes to succeed. Funny enough, I hadn’t made the Olympic team for Seoul, yet my success began there.

Accordingly, today’s practice is as follows:

  • Take intervals just a little outside your comfort zone
  • You can add extra dolphin kicks to every wall of your home
  • Compete against a faster teammate
  • Every time you complete a 25 stroke workout, reduce the stroke count by one stroke

Although you will fail occasionally, if you look at failure as a stepping stone instead, you will succeed and grow as a person and an athlete much faster.

Improve your swimming by reflecting and evaluating.

If a swimmer believes that improvement should keep going up, up, up, then it can be hard to navigate the highs and lows of swimming. Every day in practice will have its good days, and every day will have its bad days. The key to avoiding a repeat of the bad session is having an even tone, maintaining a measure of objectivity, and moving on. Caeleb Dressel relies on one of the oldest performance tools in existence-a simple logbook-to learn how to manage his performance’s ups and downs and to become more self-aware of his abilities.

Since high school, Dressel has kept practice logs to keep track of stats and techniques. “I write down what we did in practice, long course or short course, how I was feeling, the times I went, then close the page, move on and not reminisce – which is important because sometimes I focus too much on the bad.”

Here are some tips for improving your swimming practice by using a logbook:

  • Focus on what matters most (effort and focus)
  • As a tool for reflecting on your swimming, you can use this to objectively assess it
  • Move forward after learning from the bad and the good


Chlorine-drenched swimmers find it challenging to develop self-confidence. It is natural to them, or it only shows when they achieve their best time, or having self-confidence is not under their control. To develop the kind of self-confidence that comes with authentic record-breaking excellence, you must recognize patterns of excellence in your work. In other words, it means giving yourself props when you accomplish things, not sugarcoating them and dwelling on the mistakes you have made to dwell on your shortcomings, and keeping track of them to remind yourself of your abilities and accomplishments. It is what you do in practice every single day that gives you confidence, says Dressel. Having done all you can to prepare, on race day, there is really nothing else you can do, so you just have to enjoy it.

How swimmers can develop a real sense of self-confidence during training:

  • In your logbook, acknowledge your small (but significant!) achievements
  • Consistently strive for small improvements
  • Keep an eye on what you have done in the past

Set no limits on what you can accomplish.

There will be opinions about what you can or cannot accomplish. In the end, it is up to you to set your goals, so if purposefully not setting a time or an exact goal allows you to keep your achievements open, then so be it. Coaches and parents have reacted strangely to his plan not to have a goal at the World Championships. It’s not a problem for him to put a limit on what he can accomplish. Given that he is young and has a lot of room to grow, it makes sense that he wouldn’t want to restrict himself. No matter what, he’s going to be happy.


Like all sports, swimming has an element of uncertainty attached to it when it comes to the results. We can’t predict exactly how things will turn out on race day. We might catch a bug the night before a meeting. There’s always the chance that someone may come out of nowhere and karate-kick the world record. Finals may be postponed for two hours due to weird weather. Even though we cannot control the outcome, elite swimmers control their processes. Despite their surroundings, they can immerse themselves in their confidence-building and focusing process.

There was quite an intensive workout routine for Caeleb Dressel, and there were many tips and tricks given. It is very much the case, though, that you must have that sort of determination to be the best in the world. During the following portion, I will discuss the diet plan Caeleb Dressel follows as part of his normal day-to-day regimen.

Caeleb Dressel Diet Plan

Caeleb Dressel is an outstanding athlete in several respects: He has already won two gold medals in 400-meter relays, he holds three world records, and he has been named captain of this year’s U.S. men’s team. Besides Dressel changing quite a bit since the 2016 Olympics, Michael Phelps’ departure now that he is no longer competing created a very significant opening on the team.

The storied Olympian’s career spanned 28 years, and Dressel has been compared to that of Phelps. He has seven medals at stake this year and is working hard to stay focused during his matches. He recently told NBC Sports that he doesn’t like the spotlight.

The diet and training regimen that Dressel followed leading up to the Olympic Games in Tokyo is one of the things he shared through his platform. Check out the following articles to learn exactly what this gold medalist eats to keep her in gold medal shape. If you’d like to learn more about the best supplements to improve focus, check out The Best Supplements for Better Focus, According to Dietitians.

The morning starts with a quick and healthy carb for Caeleb Dressel.

Before the Olympic Games were postponed due to the pandemic last year, Dressel told USA Today he always tries to eat something that will provide energy and take the edge off his hunger, without weighing him down. Some of these smaller picks are oatmeal, toast, or a bagel. “I never eat a lot before I get in the water because I don’t want to, you know,” he said. “Anything with carbs is what I go for if it’s not a full meal.”

Caeleb Dressel enjoys a snack after practice.

In the afternoon, after Dressel finishes his first swimming session of the day, but before he hits the weight room and heads to lunch, he grabs a protein bar or some chocolate milk. A celebrity trainer shares her favorite protein bar. (See what she says.)

During his lunch break, Caeleb Dressel eats a healthy, substantial meal.

A swimmer who has been swimming for almost two hours and resistance training for almost two hours is probably hungry after all that exercise. For lunch, Dressel opts for a balanced lunch with sufficient protein, healthy carbs, and fruits and vegetables. His swimming practice for the afternoon begins here.

During dinner, Caeleb Dressel makes a big impression.

Dressel has already swum for two more hours and is ready to eat as soon as he can. By that point, he is hungry and wants to eat his favorite dinner as soon as possible. “I love meatloaf so much,” he said.

Caeleb Dressel allows the occasional cheat.

Caeleb Dressel is an athletic phenom, but he is more of a regular guy than you might imagine. He has recently posted pictures of himself eating Reese’s Cups. (NOTE: He is a partner of the beloved brand.)

Dressel recently shared this picture of himself with his wife, Meghan, who is also a swimmer. Sweethearts from high school, the pair had a long-distance relationship. At the Dressel household, what are we having for dinner? In the end, they’re chicken wing fans.

Pre-workout diet: chocolate and a banana

Workout: 32-ounces of PowerBar Restore drink

Post-workout diet: 8-ounces of milk

Breakfast: A 5-egg omelet with a pair of ounces of salsa; a pair of cups of yogurt with 1/2 cup of blueberries and 1/2 cup of granola; sixteen ounces of water

Lunch: one peanut butter and jelly sandwich, 1 apple, sixteen ounces of water

Workout: thirty-two ounces of PowerBar Restore drink

Post-workout: eight ounces of milk

Dinner: a pair of grilled marinated chicken breasts, one cup of rice, ten spears of grilled asparagus, sixteen of ounces water

How can swimmers get the most energy from energy-packed foods?

Brown rice – When given the choice between whole grains and processed grains, always choose whole grains.

Low-fat cheese: You can serve low-fat cheese as a snack or along with pasta, casseroles, or sandwiches. In addition to calcium, potassium, and protein, low-fat cheese also has a lot of vitamin D.

Nuts – Walnuts and almonds are especially good. Nutritionists recommend that you eat around one ounce of nuts per day.

Orange fruits and vegetables: Packed with vitamins A, E, and C, these fruits and vegetables are extremely beneficial to the immune system.

Broccoli – an excellent source of antioxidants and vitamins.

Sprouted Seeds – From fruits and vegetables like watermelon, lentils, and mung beans, sprouts are easily prepared and can be used in soups, salads, or dishes.

Beetroot – another great source of antioxidants

Unsweetened chocolate – cocoa contains flavonoids, which are good for your heart, cardiovascular system, and even psychological health

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