CARLINVILLE — Emma Smith will inscribe one word on her hand every night before a meet.

Courage.

Strong.

Any word in permanent marker that will help keep her calm and focused.

It’s just a tiny part of her pre-game routine.

It’s a ritual that also consists of a rigorous diet. She eats the same breakfast, lunch and dinner in the hours leading up to takeoff.

Breakfast, for example, includes a whole wheat English muffin with peanut butter, a banana and a cup of chocolate milk.

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