Katie Grimes Workout Routine and Diet Plan

According to NBC Sports, Katie Grimes is the youngest Olympic swimmer from the US since Ledecky made her Olympic debut at the 2012 Olympics. She is from the Sandpipers of Nevada swimming club, which is owned by Olympian Cody Miller. “I’m super excited for training, just trying to get even better before the Games,” she said in a post-competition press conference.


She missed the Olympics for the 1,500-meter freestyle by one place after finishing third in trials, now that she has a Wikipedia page from which to work on. Grines isn’t as active on social media as she once was, and she isn’t actively seeking out followers. The 800-meter race will take place at the Games, however, and she will be ready to race. Katie squared turned in a smashing performance on June 19, which you can watch in full ahead.

In this article, we would learn what all Katie Grimes does to be one of the best swimmers in the women’s team. She clearly has given her best shot in the Olympics 2021 and we have collected all the information about her workout routine and diet plan that makes her the best in her field.

Katie Grimes Statistics

  • Country: USA

Katie Grimes Awards and Achievements

  • One-time Olympian (2020)
  • Olympic Games Tokyo 2020
  • Youngest U.S. Olympic swimmer since Amanda Beard who made the 1996 team at age 14.
  • Under Junior Olympic Championship, bronze (200-yard backstroke, 500 freestyle, 1,650 freestyle, 400 individual medleys)
  • Earned bronze in the 1500 Free at the 2018 Wester Zone Senior Championships


Katie Grimes Workout Routine

At the United States Olympic trials, on June 19 Katie Grimes, aged 15, ended up placing second in the 800-meter freestyle final, solidifying her position as a Tokyo Games competitor. The two-time (now three-time) Olympian finished behind her; she secured her ticket alongside one of the athletes she looks up to. “It’s been a long time. I know I’m just 15, but it’s a lot of work,” Grimes said on NBC after her race. Despite finishing third all-time in USA Swimming’s 15-16 age group for the women’s 800 meters freestyle with a time of 8:20.36, Grimes’s performance was the third-fastest time in 14-year-old history.

As a result of being on such a pedestal, she said a lot about what she had learned. Definitely, the most important thing was patience and dedication, which are necessary to reach the top. In her words, “I definitely learned patience because it took a lot of time to accept where I was and learn how to get out of the valley that I was in,” Grimes said. “But once I did, it turned out the way it was supposed to. The struggle really helped me feel the accomplishment when I was on top of the mountain.”

As for choosing to enjoy the experience and make the most of her time abroad, she said she chose to do so. When Grimes talked about age as “just a number,” she sounded like she was older. But for her, it’s a reality she has lived within her young life. She moves on to explains a bit more about this.


“It feels like I’m the youngest in everything I do,” Grimes said. “I’m the youngest in our group, youngest in my family, now the youngest on the team. It’s kind of fitting, I guess. I just try to fit in, and the team is really young this year. I don’t think being the youngest is going to separate me from anything, so I think it’s going to be a great time.”

Although Katie Grimes is more focused on her swimming-related workouts, she sometimes hit the gym to supplement her routine. This is her sample workout routine:

Monday, Wednesday, and Friday (Day 1,3 and 5)

  • 3-4 sets of deadlifts of 10-12 reps
  • 3-4 sets of farmer’s walks of 10-12 reps
  • 3-4 sets of squats of 10-12 reps
  • 3-4 sets of rope swings of 10 reps
  • 3-4 sets of bent-over rows of 10 reps
  • Sessions of weight lifting during the day
  • Interval training in the pool
  • Repeats of 100-meter swims
  • Repeats of 200-meter swims
  • Repeats of 400-meter swims
  • 3-4 sets of kettlebells of 8-10 reps
  • 3-4 sets of cross-fit of 8-10 reps
  • 3-4 sets of tire flips
  • 3-4 sets of keg tosses of 10 reps
  • Lifting of metal logs in a session twice a week
  • 5000-10000 strokes per 2 hours of workout
  • 20 sets of sandbag squats

Tuesday, Thursday, and Saturday (Day 2, 4, and 6)

  • 4  sets of squats of 10-12 reps
  • 5-6 sets of rope swings of 10 reps
  • 5-6 sets of bent-over rows of 10 reps
  • 5-6 sets of tire flips
  • 5-6 sets of keg tosses of 10 reps
  • 5-6  sets of kettlebells of 8-10 reps
  • 3-4 sets of cross-fit of 8-10 reps
  • 3-4 sets of deadlifts of 10-12 reps
  • 5-6 sets of farmer’s walks of 10-12 reps
  • 2-3 sets of bent-over rows of 12 reps
  • 2-3 sets of chest press on the back along with a weight plate of 10-12 reps
  • 30 sets of burpees

That was all about the workout routine that Katie Grimes follows. She is mostly into following the swimming-based workout routine but she often hits the gym too. Besides this, Katie Grimes also follows some tips and tricks while working out which we will discuss in the following section.

Katie Grimes Workout Tips and Tricks

To be top in your field, you need to follow some tips and tricks which will make you the best that you can be in your sphere. Katie Grimes gives out some unique tips that will help you achieve your target while your workout.

  • To be physically fit and mentally strong, both need to be present. According to Katie Grimes, achieving physical health without mental health is not possible.
  • Weather conditions need to be considered as well when deciding on a workout routine.
  • To achieve better results, individuals must continually test their fitness and push harder.
  • One cannot be lenient about nutritional intake despite hard training sessions. The importance of training and diet in maintaining a fit body cannot be overstated.

That was all that Katie Grimes had to say about her workout techniques. In the next section, we have spilled the beans about the kind of diet plan that Katie Grimes has which fuels her up for her rigorous training process. Read ahead.


Katie Grimes Diet Plan

Katie Grimes is a protégé, so she requires a lot of clean foods to stay healthy and perform her best. The fact that she has cheat meals doesn’t mean that she doesn’t indulge in them. The next day she carefully balances proper nutrition and adequate exercise with eating off her limits.

As a refueling opportunity, she takes advantage of cheat meals and cheats days. But even when she’s going to eat a cheat meal, she tends to steer clear of artificial sweeteners. Even so, she has a great appetite! The exact diet plan she follows is as follows:

Katie Grimes Breakfast

Banana and berries are usually part of her breakfast. The oats provide six grams of protein per cup serving (which every athlete needs), while almost all of her meal provides enough fiber. Many athletes also pick bananas as a pre-workout snack since it includes the macronutrients carbs, protein, and fiber that form the foundation of a good workout.

Katie Grimes Lunch

To get enough carbs, protein, and fiber for lunch, Katie Grimes again makes sure she has enough carbs, protein, and fiber. Toast with scrambled eggs and veggies is what she usually has for breakfast. Some studies even suggest that eating one egg a day improves cardiovascular health due to the many benefits eggs offer.

Katie Grimes Snacktime

In fact, Katie Grimes works out quite a bit. Since most of her days are quite busy with school and working out, it is imperative that takes some snacks in between to replenish her fuels and get some energy. She will snack on things like an apple, banana, or a granola bar throughout the day.


Katie Grimes Dinner

As an athlete, she requires to have a well-balanced and nutritious meal at night too, which is usually the largest meal of her day. She or her mom make chicken or steak with a side of salad or cooked vegetables, and also rice or pasta. The carbs, protein, fiber triplet hits yet again!

That was all about the workout routine and diet plan that Katie Grimes has followed quite consistently and efficiently this Olympic season.

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