Swimmer Name: ______

Date: ______

2015 AquadartGoal Form

Long Term Goals

Long-term goals tell you where you want to go and short-term goals tell you how you are going to get there. Both are important for effective goal setting. Try this exercise to help you breakdown your long-term goals.

  1. What is one of your long-term goals for this season?
  1. What are the abilities or skills you need to achieve this goal?
  1. What can you do between now and the end of the season to develop those abilities and skills?
  1. What will you do this week to develop those abilities and skills?
  1. What can you do next practice to develop those abilities and skills?

Moving Beyond Outcome Goals to Task Goal Setting

Outcome goals tell you where you want to be which can help motivate. But, on a daily basis, they do not tell you what you need to DO.

  1. Start With an Outcome
  2. Let’s use our fall shave & taper meets (Husky or JR Nationals), and pick a challenging but not impossible outcome goal(time, place, time standard, etc.). Write that goal down in detail here:
  1. Moving From Outcome to Task Goals
  2. How can you maximize your chances to achieve this goal? Write down three things(i.e. pacing, turns, stroke corrections, concentration, breathing patterns, relaxation) you can doat the meet in order to increase your odds of achieving the outcome goal.
  3. 1. I will: ______
  1. 2. I will: ______
  1. 3. I will: ______
  1. You have just gone from goal setting to task goal setting.
  1. Practicing the Task Goals in Training
  2. What can you do in practice between now and your competition to increase yourchances of achieving your three competition tasks? Write down two things to focuson in practice that will gear you towards your competition task goals.For example, if your competition task goal is to improve wall speed, you mightfocus on really working speed in/out of turns during every set in practice.
  1. In training, I will:
  1. In training, I will:

Setting Goals for Swim MeetsSwimmer Name:

Date of Meet:

Name of Meet:

Event:

GOAL TIME:

Skills needed to achieve this goal:

What I am going to work on in practice to help me achieve this goal:

Date of Meet:

Name of Meet:

Event:

GOAL TIME:

Skills needed to achieve this goal:

What I am going to work on in practice to help me achieve this goal:

MAKING DREAMS A REALITY

Weekly Goal Setting Sheets

My goals for this week are:
What do I need to physically accomplish my goal?
1.
2.
What do I need to mentally accomplish my goals?
1.
2.
Obstacles that might prevent me from achieving my weekly goals?
1.
2.

Swimmer Nutrition

GOOD NUTRITION WILL NOT MAKE YOU INTO A WORLD CLASS PERFORMER BUT BAD EATING HABITS MAY PREVENT YOU FROM REALIZING YOUR POTENTIAL & REACHING YOUR GOALS.

Do you feel like your nutrition is helping/hurting your current performance and goals?

Do you feel like you need some help in designing a healthy diet?

FLUIDS

The more we learn about muscle recovery the more important eating healthy snacks during/immediately after workout is becoming. Please make sure to bring healthy snacks and plenty of good fluids to workouts and meets every time. I find unopened water bottles at the end of every practice – Bring fluids and drink the fluids!

We are going to stress a new routine at meets this fall. It is the R-D-L-T-E-R routine (RACE-DRINK-LOOSEN-TALK-EAT-REST). Swimmers race, then grab their drink bottles and take a sip, loosen, go the coach for the post race review, have a bite to eat then rest.

Swimmers Name ______

Specific Time - Goal Setting

Best Time SCY / Seasonal Goal / Yearly Goal Time / Note: Time standard or info related to this goal?
50 Free
100 Free
200 Free
400 Free
800 Free
1500 Free
100 Back
200 Back
100 Breast
200 Breast
100 Fly
200 Fly
200 IM
400 IM