Set My Goals — Using a Goal Journal

Swimmer

Name * Squad *

Season *

Beyond This Season — Long-Term Goals

Where do I want to be in 1–3 years? Everything below is one step toward this.

In 1–3 years, I want to: The kind of swimmer / athlete I want to become: Why this matters to me, long term:

My Big Goal for This Season

What do I want to achieve? Be specific — a time, a place, a race, a feeling. * Why this matters to me:

How I'll Get There — In the Pool

Technical — a skill or technique to sharpen: Physical — a fitness or conditioning focus: Tactical — a race-strategy or pacing focus: Mental — a mindset or confidence focus:

Life Outside the Pool

Sleep & Recovery — a habit to build: Nutrition — something to do better with food or hydration: School / Study — a study habit or balance goal: Other — screen time, friendships, hobbies, mindset:

My Goal Tree — Quarters

Break the season into 4 blocks of 3 weeks. Each quarter has a goal, and one intermediate goal that shows progress.

Quarter 1 · Weeks 1–3

My goal for this block: Intermediate goal (a milestone that shows progress):

Quarter 2 · Weeks 4–6

My goal for this block: Intermediate goal:

Quarter 3 · Weeks 7–9

My goal for this block: Intermediate goal:

Quarter 4 · Weeks 10–12

My goal for this block: Intermediate goal:

Once this is saved, use the Weekly Journal each week and a Quarter Check-In after every 3 weeks.