Set the Standard: Goal-Setting Techniques Built for Swimmers

A new year is a reset, but it’s not a reinvention. Swimmers know that progress comes from structure, repetition, and clarity - not hype. Goal setting is no different. When your direction is clear and your systems are solid, the year becomes easier to navigate, both in and out of the water.

These techniques are built for athletes who want a sharper edge and a stronger, more consistent season

1. Start With Purpose, Not Pressure

Before choosing any goal, get clear on what you want out of your training year.
Not what you should want - what you actually want.

Ask yourself:

• Why this goal?

• What performance gap am I trying to close?

• How will this affect my training consistency?

Purpose gives training structure. Pressure just creates noise.

2. Choose Fewer Goals - Aim With Accuracy

Swimmers often scatter their focus: PBs, technique, strength, volume, recovery. The intention is good, but the spread is too wide.

Pick one primary performance goal and one supporting habit goal.
For example:

• Primary: Improve 100 free time. 

• Supporting: Hit 90% of aerobic sessions for eight weeks.

Fewer targets = tighter execution.

3. Build Systems That Match the Goal

A goal is pointless if your weekly routine doesn’t support it.

Your system should outline:

• Training frequency

• Session intensity

• Technical drills you’re prioritising

• Strength and mobility work

• Recovery blocks and sleep targets

If the system doesn’t align, the goal won’t either.

4. Track What Matters (Not Everything)

Most swimmers don’t struggle with effort - they struggle with clarity.
Track only the metrics that directly influence your event: 

• Splits

• Stroke count

• Pace consistency

• Session attendance

• Recovery quality

When you measure the right things, you improve the right things.

5. Use the “Two-Week Check-In”

Instead of waiting for the end of the month, assess every two weeks.
Ask:

• What moved me forward?

• What is slipping?

• Do I need to adjust training load or focus?

Swimmers peak through smart adjustments, not blind persistence.

6. Build Accountability Into Your Environment

Tell your coach or training partner your targets.
Not for pressure - for structure. When someone else knows your direction, sessions become sharper, effort becomes more consistent, and excuses fall away.

High performance is easier when the people around you know what you’re chasing.

7. Treat Setbacks Like Data

A slow set. A heavy week. A race that misses the mark.
None of it defines the season.

Look at setbacks through the lens of:

• What changed?

• What did I control?

• What needs adjusting?

Swimmers who progress are the ones who stay objective, not emotional, when things dip.

8. Recognise Progress in the Process

Progress isn’t always a PB. It’s:

• Cleaner stroke patterns

• More consistent pace

• Better underwater work

• Improved training reliability

• Stronger recovery discipline

Confidence grows when you recognise these shifts - not just race-day outcomes.

A Year Built, Not Wished For

This year isn’t about setting goals that sound impressive.
It’s about setting goals that shape your training, sharpen your mindset, and move you toward the swimmer you want to become.

Clear goals. Strong systems. Consistent execution.
That’s the standard.