Kathleen Dawson Workout Routine and Diet Plan

During the 2014 Commonwealth Games in Glasgow, Dawson represented Scotland. As part of Great Britain’s participation in the 2016 European Aquatics Championships, she won bronze in the 100-meter backstroke event. Furthermore, she won a gold medal as a member of the 4 x 100-meter medley relay. A gold medal in the 100 meters backstroke was won by Dawson during the 2021 European Championships in Budapest. Her performance in the final was affected by a technical error; she had to perform twice but won both times. As well as being a gold medalist at the same Championships, she took silver in the 50-meter backstroke and gold in the 4x100m medley relay.

Kathleen Dawson

Dawson was named to the British Olympic team for the postponed 2020 Games to be held in April 2021. For her first Olympics, Aimee Willmott, Molly Renshaw, and others with more experience will compete alongside her. Among Kloe Dawson’s achievements during the Tokyo Olympics was winning gold and setting a world record in the mixed 4 x 100-meter medley relay in 3 minutes 37.58 seconds with Adam Peaty, James Guy, and Anna Hopkin.

Kathleen Dawson will be examined in this article, along with the various competitions she has participated in, including the Olympic games. She would also be able to talk to me about her skills and abilities as well as her goals in the future. There are also tips and tricks she has been discussing, such as exercise regimens and diet plans.

Kathleen Dawson Statistics

  • Birth Year: 1997 (age 23)
  • Birth Date: 3 October
  • Height: 172 cm (5 ft 8 in)
  • Weight: 64 kg (141 lb)

Kathleen Dawson Awards and Achievements

Olympic Games
Gold medal – first place 2020 Tokyo 4×100 m mixed medley
European Championships (LC)
Gold medal – first place 2016 London 4×100 m medley
Gold medal – first place 2020 Budapest 100 m backstroke
Gold medal – first place 2020 Budapest 4×100 m medley
Gold medal – first place 2020 Budapest 4×100 m mixed medley
Silver medal – second place 2020 Budapest 50 m backstroke
Bronze medal – third place 2016 London 100 m backstroke
Bronze medal – third place 2018 Glasgow 4×100 m medley

Kathleen Dawson

Kathleen Dawson Workout Routine

Following is Kathleen Dawson’s workout regimen when she was training for the Olympics. The fact that she won the gold medal in the Olympics is proof that she has trained extremely hard. Multiple types of exercises helped her reach her current position. Her workouts for her game included strength, mobility, and cardio to support it since swimming is a variation and combination of everything.

Kathleen Dawson

While she has not specified exactly what she follows, here is an example of her workout that she finds helps her perform well on the track. As well as completing an intense workout session in the gym throughout the day, she also swims for 2 hours and practices her moves in the pool. Please take a moment to view Kathleen Dawson’s workout routine below:

Dynamic Stretches

Experts agree that warming up dynamically before swimming is a key moment to getting your body to peak performance, regardless of how often you swim! Listed below is a brief description of an effective warmup routine that energizes your entire body. Warmups like this are best performed before dryland training or swimming.

  • Arm Circles: Small Forward, Small Reverse, Medium Forward, Medium Reverse, Large Forward, Large Reverse.
  • Swinging Arms: Target Triceps and open chest.
  • Legs: Butt kicks & swinging legs – target hamstrings.
  • Core: Plank, T-Rotation, alternating arm/leg raises.

Kathleen Dawson

Dryland Workout (5x Rounds)

  • 10x BURPEES
  • 10x LEG LIFTS

Perform this routine 5x with 30-60s rest between each round. This workout routine is best for swimmers looking to elevate their swim training and activate their entire body before a swim workout. Below is a more advanced circuit with 4 different exercises.

Advanced Dryland Workout (5 Rounds)

  • 10x PUSHUPS: Regular, Wide, Diamond, Weighted, Clapper
  • 10x PULL-UPS: Regular, Neutral, Wide, Curl ups, Clapper

Each round should take 30-60 seconds. Perform this routine 5 times. It would be best for you to begin with only 2-3 repetitions or complete only 2-3 rounds of this dryland routine if you are just getting started as it will be extremely taxing on your body in a short period of time.

Core Exercises For Swimmers

Our top 10 dryland exercises will help swimmers strengthen their core!

  1. Plank

You are replicating a good body position in the water while you are standing on the plank. Engage your glutes and keep your back straight! Keep your belly button against your spine and keep your body in a straight line.

  1. Side Plank Transverse Reach

A rotational challenge is achieved in this plank variant, which is beneficial as it helps prevent injuries and maintain the correct body position for swimming.

  1. Alternating Arm and Leg Plank

You will need to be stable for this plank variation! As you hold a plank position, extend your right arm and left leg for a few seconds. Do this with the left and right arms and legs! Specifically for freestyle and backstroke, this exercise helps make mind-muscle connections all across the body.

  1. Leg Raises

Raising your legs beyond 90 degrees on your back is a great way to start. Your dolphin kick will improve with this exercise, which targets your lower core muscles.

  1. Flutter Kicks

You can improve your water kick by mimicking flutter kicks on land. Lay on the ground and flutter your legs a few inches off the ground to strengthen your core and hip flexors.

Kathleen Dawson

  1. Dolphin Kick

Dolphin kicks on land enhance your swimming performance in the pool just as flutter kicks do. Keep your low back pressed against the ground as you perform this movement to avoid injuries.

  1. Alternating Straight Leg Jack Knife

A straight-leg Jack Knife is similar to the Alternating Arm and Leg Plank and helps find a total body connection while doing freestyle or backstroke.

  1. Alternating Superman

You can strengthen the lower back, glutes, and hamstrings with this simple but effective exercise! This week, you’ll work on “up” techniques and dolphin kicks, which are lacking in many swimmers.

  1. Rotational Chop

With the rotational chop, you can fire up your lower body while practicing powerful rotation.

  1. Diagonal Chop

Diagonal chops are similar to rotational chops but essentially feature you raising your hands off the ground across the body.

Kathleen Dawson

The next section would discuss the workout tips and tricks that Kathleen Dawson follows. Based on how she performed during the pandemic and how she won the Olympics, it seems that these workout tips and tricks have worked well. The following is a summary of a few of them.

Kathleen Dawson Workout Tips and Tricks

The following are all the workout tips that Kathleen Dawson did to prepare for his Olympic match and during the pandemic. It has turned out quite well for her, so anyone following in her footsteps can learn from her tips to improve performance. Here are a few examples she mentions.

1 – Find what motivates you

The feeling of being a beginner swimmer is really difficult. If you don’t feel comfortable in a swimsuit or you don’t feel like you know what to do when you go to the pool, there might be another reason. Do not worry, every swimmer has experienced this at one time or another.

Overcoming your fears and gaining confidence in the water is a long process – it won’t occur overnight. To succeed in swimming, try shifting your focus to what motivates you to swim, whether you are new to the sport or returning after a time off.

Are you looking to improve your health? Are you interested in trying a new sport? Do you have an injury that you’ve overcome? Are you interested in trying a triathlon for the first time? Do you want to drop some pounds? Finding what you truly want from swimming and focusing on those thoughts will help you succeed.

Be mindful not to let fears or insecurities prevent you from achieving your goals.

2 – Keep It Simple

A little disappointment after your first swim is completely normal after having high expectations.

You might be an excellent runner or basketball player, but you feel a little out of place in the water? There are a lot of people like you, so you are not alone!

Swimming freestyle is an excellent goal for beginners.

Kathleen Dawson

Rather than feeling nervous, unsafe, or uncomfortable when you swim, here are some tips for simplifying the process and enhancing your swimming enjoyment.

You may feel in danger if you are in the water:

  • Be careful when entering the water, and stay near the shallow end. You should not go into deep water. Focus on holding on to the wall while you become more acquainted.
  • If you have questions about safety at your pool, speak with the lifeguard or manager.
  • Find a swim lesson program that provides in-person training in your area or hire a personal coach.

In the case of insecurity in a swimsuit:

  • Make a list of a few phrases that keep you motivated and feeling great about yourself. Take those affirmations with you as you walk around the pool deck to help ease your fears.
  • It is a requirement for all swimmers to wear a swimsuit! You don’t need to think about what you look like or how fancy your swimsuit is as long as you’re trying to learn a new sport and improve your health!
  • Consider going to the pool during the off-peak hours.
  • You can find modest swimsuits and cover-ups at many stores.

Here are some great tips on celebrating your body at the pool from Jackie:

A person who feels like they cannot breathe should:

  • Spend some time on the deck, out of the pool, and take long, deep breaths to relax your mind.
  • Hold on to the wall as you dip your face into the water and blow bubbles while you do this.
  • Underwater, blow out your nose or cover your nose with your hand and plug your nose.

You should do the following if you are anxious:

  • Hold on to the pool wall and take 20 deep breaths or get out if the water is too cold. Always remind yourself that you have great potential, that you are confident, and that you are making progress despite anything.
  • Strive to become more adept at your stroke technique, it will keep your mind off of feeling nervous.
  • You can reduce your anxiety in the water by reading this guide.

The following tips will help you learn freestyle swimming:

  • Become familiar with the freestyle stroke. Learn more about MySwimPro’s workouts and tips by downloading the app. Find a swim team or coach in your area to chat with by reading our blog or watching our YouTube videos.

Kathleen Dawson

3 – Get The Right Gear

Wearing the wrong gear can make for a terrible experience even if you are already trying to get used to exercising in the water. By wearing the right swimsuit and gear, you’ll be able to move through the water more efficiently and swim more efficiently without feeling weighed down.

It is recommended that you purchase a few items to make your swimming experience more comfortable.

  1. Durable swimsuits should stay on while moving, and you should feel comfortable wearing them around others.
  2. Swimming without goggles is a miserable experience. Wear a pair of glasses that are adjustable and fit snugly around your eyes.
  3. Swimming cap: If your hair is long, you will be able to move more easily through the water with a swim cap on.

4 – Find The Support You Need

Perfecting your swimming takes time, it doesn’t happen overnight. Stay motivated, cheer your teammates on, or even swim with a family member, friend, or teammate!

To keep in touch with single swimmers, the MySwimPro app can be downloaded or you can join the Private Facebook Group. Swimming is an excellent sport where you can gain support, accountability, and answers to your questions!

For adults, you can also search for local swimming groups and masters swim teams. You may find support groups for athletes at triathlons, swim meets, or other organized events. If you have signed up for one, inquire with the event coordinator.

5 – Focus On Technique

When you swim a few laps in the pool, it is entirely natural to feel exhausted or defeated. In the beginning, it is important to focus on breathing, swimming techniques, and kicking technique rather than how far and fast you are swimming.

Kathleen Dawson

Anyone at any fitness level or age can take up swimming; you just need to work at your own pace and start simple. Start by repeating a few drills or movements in the water, then progress to more advanced exercises once you are quite comfortable.

6 – Become comfortable in the water

Swimmers who are just starting can often expend a lot of energy by trying to swim fast.

They burn themselves out before they even get warmed up, which is counterintuitive. The majority of your energy during the swim workout is required if you want to complete a fully structured workout.

During the first part of the workout, remain patient. When you’re just starting, it is easy to feel you’re going fast because you’re so energetic. You’ll become more adept at controlling the initial speed and managing energy expenditure as a swimmer as you keep swimming.

7 – Do More Than Freestyle

After swimming a few laps in freestyle, you should definitely consider learning the other strokes. Those who are up for a challenge should try the breaststroke, backstroke, or even butterfly!

You will work for different muscle groups by changing your strokes, which is a great way to add some variety to your workout.

How about swimming continuously back and forth? Our firm recommends incorporating interval training into your workouts to improve their dynamic nature. With more practice, you’ll improve your technique, build up your endurance, and have more fun doing it!

8 – Set SMART Goals

Goal-setting is very important to keep track of your progress and stay on track. You need to know what you want to achieve if you wish to succeed in the long run.

Creating goals that are very specific and methodical will help you succeed. Using S.M.A.R.T. (Specific, Measureable, Achievable, Relevant, and Time-bound) goals can help you reach your goals. To achieve your goals, you need to follow these five steps:

  • S – Specific
  • M – Measurable
  • A – Achievable
  • R – Relevant
  • T – Time-Bound

Kathleen Dawson

9 – Focus On Consistency

Swimmers use muscles that are not typically used in their regular day “on land.” You should keep swimming, even if you are slower or can fit in only a short workout each week.

Make it a point to swim a few times per week for a few weeks, and you’ll see some serious changes. The importance of patience cannot be overstated!

10 – Celebrate your victories!

Swimmers enjoy the sport because they can track their distances and times as they improve! If possible, we recommend that you log the results of each swim workout in MySwimPro and take notes on how you feel after completing the workout. Keeping track of distance and speed is important, as well as logging into the app regularly.

In only a few weeks, your great swimming workouts will have you feeling stronger, more confident, and healthier than ever! Recognizing even the smallest goals will help you remain motivated and enthusiastic to keep swimming!

Kathleen Dawson

In that article, Kathleen Dawson speaks about the workout schedule she follows consistently during every training period, in and out of season. In addition to following some tips to maintain consistency, she is quite dedicated. Her personality allows her to remain focused quite well, so she keeps to her schedule quite well. We will discuss her diet plan in more detail below, but another secret is her diet plan.

Kathleen Dawson Diet Plan

Kathleen Dawson has quite a simple meal plan as she believes in getting energy from food groups. She would rather complete her nutritional gains from food groups than taking on supple, EMTs. Thus she makes sure that she is eating well. For this reason, she also does not skip out on any kind of food group. 

Her meals are quite simple and she makes sure to comprise all kinds of major foods in her diet. She balances out her proteins, carbs, and fats intake in each meal. She also does cheat but it is just once in a while. She is extremely focused otherwise. She does not share her meal plans straightforwardly but she does have some sample meals to be shared with her fans and followers:


First thing in the morning is your most important meal of the day. See our article on breakfast ideas for working out for more ideas. So, we should pick ONE of the following options to start our daily meal plans. Remove the butter from your toast. Make sure you use semi-skimmed milk.

  • 1 cup of Oats with milk
  • 2 pieces whole-grain toast
  • 2 eggs on wholegrain toast

Pre-workout snack

If you exercise regularly, eating snacks isn’t a bad idea. Your snack choices influence your weight. You can cut down the size of your meals if you eat more often in the middle of the day. By our daily meal plans, we suggest that you choose one of the following before your workout.

  • A glass of milk and a banana
  • Peanut butter on wholegrain bread
  • Grapes/Blueberries/Apple
  • Nuts/dried fruit

Kathleen Dawson

Post-workout meal

Protein helps your poor muscles recover after exercise. This article has good instructions for making your own shakes at home. Add a banana to the shake and eat it. Select ONE of the following meals for your meal

  • Chicken with wholegrain pasta
  • Tuna with wholegrain bread/pasta
  • Small Baked potato with chili/beans/tuna
  • Egg/beans on wholegrain toast

In addition, you can add any of the following…

  • Sweetcorn/peas/broccoli/peppers


You don’t need to be boring or complicated to prepare a healthy main meal. It is simply important to ensure that you consume a wide variety of foods so that your body can obtain all the necessary nutrients. One of the following meals should be the main course in your daily meal plan:

  • Fish/turkey/chicken/lean mince/steak/Quorn

With two or three of:

  • Sweet potatoes/tomatoes/broccoli/carrots/asparagus/peas/mange tout/beans/cauliflower/peppers

Kathleen Dawson


A snack before bedtime isn’t for everyone. In any case, if you are exercising a lot, you may want to consider consuming a protein shake before bedtime to help build up your muscle mass.

Kathleen Dawson eats when she is at work in the morning. But besides this, she follows a diet that will help her improve her performance. Also important is keeping consistency in diet, and for that reason, Kathleen Dawson follows several small tips before competitions.

Kathleen Dawson Diet Tips

Our topic for this section is how to eat food. Kathleen Dawson tells us all about it in this section. She gives some really useful advice and tips that have helped her to improve her games, especially in the Olympics. The tips are nevertheless followed by her almost every day. Her recommendations to friends and fans are as follows:

When you’re racing, you should eat well.

  • Protein should be eaten more often. If you need to go longer between meals, this will help stabilize blood sugar.
  • Start your day with breakfast. When racing in the morning, have a light breakfast, but when racing in the afternoon, make it a heavy breakfast.
  • Make sure you pack plenty of carbohydrate-rich snacks. Among the options are fruits, fruit juice, vegetables, and crackers. Having these on hand during breaks will quickly boost energy levels.
  • Water is essential to your health. Make sure you drink enough water so that you aren’t thirsty and that your urine is clear. Drinking enough water is important to keep your body hydrated and to prevent migraines and muscle cramps.

Kathleen Dawson

Workouts should be planned around meals.

  • You need to eat a larger meal an hour before swimming and an hour after.
  • Don’t eat heavily before swimming, but you should eat something to fuel your workout. You should eat less protein and fat before your swim because it takes longer to digest and cannot be used for fuel. A carbohydrate-rich diet is crucial before a workout.
  • After swimming, consume a snack soon afterward to help your muscles recover.
  • Eating a larger meal after swimming should be delayed for at least an hour. It will give your body some time to recover from the activity and allow digestion to return to normal. A heavy meal directly after a workout can make you feel overstuffed since you digest food more slowly after exercising.

Having snacks is a good idea. To maintain a healthy diet, snacks are vital for hitting the calorie target needed. You may become overtired without the snacks since your body lacks fuel.

  • Snacks can be made of protein, fruit, or vegetables, and should include grains. The grains, fruits, and vegetables reload the carbohydrates you’ve burned, while the proteins sustain your energy levels.
  • Keep high-fiber snacks to a minimum. Having an excess of fiber will result in bloating, interrupting a workout. The best method is to start with a small amount of fiber and see how it works. It is fine to increase the fiber if you do not experience problems. The majority of fiber in fruits and vegetables will be found in their whole form.
  • It’s important to eat a protein-and-carbohydrate-rich snack after workouts to improve muscle recovery. Two to seven ounces are needed. If you are swimming more than 1,000 calories a day, you will need more protein.

Make sure you eat breakfast every day. You will increase your metabolism if you are swimming regularly. During and after your workout, your metabolism will increase for the rest of the day as well. The reason why eating breakfast is so important is because of this. To maintain weight and avoid feeling fatigued or sluggish throughout the day, you will need calories.

  • Breakfast should contain protein, fruit or vegetables, grains, and dairy products. There should be 400 to 800 calories in each serving.

Kathleen Dawson

Make sure you choose a wide range of foods. To maintain optimal health while swimming, you will need to include fats and oils in your diet. Ideally, every meal should contain fruit, vegetables, proteins, and grains. Filling meals should leave you feeling satisfied without overeating.

Manage Your Calorie Intake

By planning your meals and preparing healthy snacks you can eat throughout the day, you will perform your best in the water.

Find out how active you are.

  • You would be considered active if you swam for 1 hour and would need to consume 600 to 800 extra calories in addition to your normal calories.
  • During the course of your swim, you would be considered moderately active and should consume at least 200-400 calories more than you normally would.
  • To ensure sufficient calories are taken in during strenuous exercise and a very active way of life such as swimming, you should consider yourself as active.
  • You need to add activity calories to your resting metabolic rate to determine your daily energy requirement.
  • It is important to increase calories to meet workout demands. If you begin training for a race, your calorie intake may have to increase to match your increased level of activity.

Kathleen Dawson

Kathy Dawson also needs to be consistent with her diet and take supplements, in addition to the additional vitamins and minerals she takes. It can be really hard sometimes for her to keep up with her training routine, and her diet cannot complete all of the macro and micronutrients she needs each day. The next section discusses her supplements.

Kathleen Dawson Nutrition and Supplements

A list of the supplements Kathleen Dawson takes daily can be found here. She might need an extra boost of supplements to meet her dietary needs when her diet doesn’t fulfill those requirements. The following are some supplements you may want to take:

1. Vitamin B

The micronutrient complex is composed of vitamins B1 (thiamine), B2 (riboflavin), B3 (niacin), B5 (pantothenic acid), B6 (pyridoxine), and B12 (cyanocobalamin). The production of red blood cells depends on these processes, which convert fats, proteins, and sugars into energy. These micronutrients are required for high-intensity and endurance exercise but would not be sufficient in low-energy athletes.

Kathleen Dawson

Among the RDAs, B1 is 1.4mg, B2 is 1.6mg, B3 is 18mg, B5, 6mg, B6 is 2mg, and B12 is 1mcg.

You can meet your daily requirement by consuming more asparagus, broccoli, spinach, bananas, potatoes, dried apricots, dates, and figs, along with milk, eggs, cheese, yogurt, nuts, and pulses, fish, brown rice, and whole-grain cereals.

 2. Vitamin D

In recent years, vitamin D’s effects on muscle health have been studied. The presence of a vitamin D deficiency is characterized by a feeling of weakness in the muscles.

Without enough of this nutrient, mitochondria in muscle fibers are unable to regenerate enough energy after muscle contraction, making you tire easily in training, hindering progress, and causing muscle strains.

In general, you should take 5mcg per day. For us to get enough vitamin D, we need fifteen minutes of sunlight a day and vitamin D-rich foods. Unfortunately, more sunlight in the winter means less ultraviolet B (UVB) radiation, so we must compensate by increasing our consumption of vitamin D-rich foods.

There are also many sources of fatty fish (tuna, salmon, herring, and mackerel), cottage cheese, egg yolks, and fortified milk.

3. Vitamin C

Swimming in cold water is not a problem for us open water swimmers, but cold lakes, rivers, and lidos can easily compromise our immune systems. Our exposure to the cold weakens our immune system, allowing viruses like flu viruses to flourish in colder temperatures. Since the cold undoubtedly weakens our immune system, it is a lot easier for us to fall ill. We are significantly less likely to catch a cold when we have more vitamin C in our bodies. When we have more vitamin C in our bodies, our immune systems are stronger and can fight infections better. In addition to having a reduction in coughing, wheezing, and shortness of breath during and after exercise, it is also an important nutrient for swimmers with asthma. The recommended daily allowance is 60 mg, and swimmers can meet their needs by eating bell peppers, watercress, cabbage, broccoli, cauliflower, strawberries, oranges, kiwis, limes, and kale as often as possible.

4. Iron

The iron component of hemoglobin, through which oxygen and carbon dioxide are transported to and from our cells, is vital for energy production. Training schedules that include extended swimming and intense workouts can drain your stores of this mineral. You may experience anemia if you lose even a little bit of your iron stores, which can cause exhaustion, fatigue, and make it impossible for you to perform well in endurance training sessions and competitions.

To keep your iron stores as high as possible, snack on pumpkin seeds, almonds, prunes, cashew nuts, raisins, brazil nuts, and pecans throughout the day to obtain the recommended daily allowance.

5. Magnesium

In addition to helping regulate energy metabolism, magnesium is also essential for forming bones and is part of more than 300 enzymes. Through its relaxing effects, it promotes a healthy bone structure and healthy muscles. When exercising, one of the nutrients we lose is magnesium, so it is crucial to replenish it afterward, especially if you are a heavy sweater. We don’t realize how much we sweat in the water, so it’s important to maintain the recommended daily intake of magnesium of 300mg

Kathleen Dawson

Make your dinner plate colorful by adding leafy greens sautéed in garlic, roasted almonds, cashew nuts, and Brazil nuts, and swap your grains for quinoa occasionally.

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