katie
ledecky

katie’s day.

• 5:00 am
  Up at 5

  “I usually have morning practice at six in the morning, and so I’m up around five.”

  sleep
• Before practice
  Oatmeal and a banana

  “Something quick and not anything too heavy”: usually an oatmeal packet and a banana.

  nutritionenergy
• On the way
  Music on the drive in

  “I like to listen to good music on the way to my early morning swim practice.”

  focus
• 6–8 am
  Swim, then weights

  “My morning practice is from about 6 to 8 a.m.… After swimming and lifting weights, I’m done around 9:30 or 10.”

  fitness
• Straight after
  Protein shake while she cools down

  a protein shake right after practice to tide her over until breakfast. At races: “I would drink it as I was warming down.”

  nutritionrecovery
• Within an hour
  A full meal with eggs

  “I try to get a full meal in within an hour of when I finish practice.” Usually two eggs, scrambled or in a vegetable omelet, with toast and fruit. “I do eat eggs every day.”

  nutritionrecovery

• Afternoon
  A second two-hour session

  leftovers or a salad first, then another two hours in the pool. “I train about 25 to 30 hours a week.”

  fitness
• Any free moment
  A power nap

  her go-to for an afternoon slump is “a power nap!” On lighter days: “I’ll focus on trying to get a nap in, just get my feet up.”

  sleepenergy

• Bedtime
  Dark, cool room and a shower

  “I make my room dark and cool, and I also like to take a shower just before bedtime.”

  sleep
• Night
  Eight or more hours

  in hard training blocks she doubles down on “getting eight or more hours of sleep… taking naps when I can.” After Paris she logged 8 to 10 hours a night to clear a sleep debt.

  sleeprecovery

• Travel
  Compression socks on flights

  she has POTS and manages it with fluids, extra sodium and compression gear. “It just helps the legs feel better and helps start the recovery on the plane before you even land.”

  recovery