Goal Setting – Applicability

(Taking Action – Complete Forms and Worksheets)
*If you wish, you can print the worksheets or just write the answers on a paper.*

Long Term Goal

I will begin with setting long term goals. The reason I begin with setting long term goals is to allow you the opportunity to set a broader long term goal, so you can narrow the goals down into our short term goals to achieve the long term goal.

This is a questionnaire found on “USA Swimming.com” website inside a PDF file “Mental Toolbox Goal Setting”. I found it of great use and is suitable for long term goal setting procedure.

*After identifying the long term goal, we need to work on short term goals.*

Short Term Goal – bi-weekly goal plan

Now we can work on establishing short term goals for your long term goal. I have created a bi-monthly goal worksheet plan for the purpose of giving Lee the opportunity to set goals that he can achieve in 2 weeks. This way, it will not build up stress and anxiety, because he will have a time period to accomplish.

Short Term Goal – weekly goal plan

Now we narrow to weekly goals. It’s important to monitor your weekly plans, so I have created a weekly goal worksheet to target specific tasks. This worksheet targets on the specific things you would want to work on for your bi-monthly goals.

The worksheet has six types of goals. For each practice/competition/workout day, you can choose no more than two goals. In the last row, you must either check off the box if completed, or failed to attempt. This worksheet will specifically target on specific goals you would like to work on for a specific day.

Daily Goal Setting Sheet

After setting up weekly goals, we have to work on daily goals and specifically working on how to achieve those goals. This worksheet is more detailed and is more in-depth by asking about the need to achieve in physical and mental aspects. It requires you to layout what he needs to accomplish the daily goal in your weekly plan. This worksheet also belongs to the USA Swimming.com website. I have paraphrased the questions and amended the last question.

It is very important for you to get rewarded for your hard work. Like Charles Barkley always emphasize in TnT NBA Broadcasting, that he will always reward players who worked hard, excelled, and do what it takes to win a competition.

Daily Goal setting sheet

Goal Achievement worksheet

You have set goals for long term, short term, bi-weekly, weekly, and daily goals. Now it is necessary for us to work on specific task, set specific goals to improve specific skills, so by improving specific skill activity, you can achieve your daily goal, weekly goals, bi-weekly goals, and long term goals.

This worksheet provides you to work on specific skills within a time frame. It is always better to set due dates. This worksheet gives you more of a practical understanding of what exactly to work on. It directly narrows your focus into those specific set of skills.

Training/competition Logbook

Last but not least, it is especially crucial for you to record your goals for practices and competitions. This will allow you to write down goals before practice and know what exactly to work on.

The reason that I adapted this log book from USA Swimming Club was because of the professionalism this log book brings. It does not only provide practice goals, but also competition goals. It is not a long log book, but it has everything that you can work on and more. It helps you to write down specific before & after practice goals.

For the competition log book, I added three sections, pre-competition, during competition, after competition.

Before Practice

After Practice




Competition Log Book

Competition Logbook

Date_____________ Opponent:

Event: Time:

How did you feel?

Pre-competition:

During competition:

After competition:

Coaches’ Comments: