Achieve Your Swim Goals in 2020
A step-by-step plan to help swimmers achieve their goals in 2020 by breaking down macro goals into manageable micro-goals, focusing on routine, technique, conditioning, and adaptation. Based on Coach Mandy's SwimVice YouTube video.
Program Modules
Understanding Macro and Micro Goals
Learn the difference between macro and micro goals and why both are essential for achieving your swimming aspirations. Understand how micro goals lead to macro achievements.
Reflect on Your Swim Goals
DailyTake time to consider both your big swimming aspirations (macro goals) and the smaller steps needed to achieve them (micro goals).
“Macro goals provide clarity and help you see the overall big picture.”
Establishing a Swim Routine
Form a consistent weekly routine to get on the right track for training. Block out specific days and times for swim sessions.
Weekly Swim Sessions
WeeklyPlan your weekly swim sessions to build consistency.
“Forming a habit on a week-to-week basis to get you on the right track.”
Perfecting Your Technique
Focus on a specific aspect of your swimming technique that needs improvement. Concentrating on one element at a time.
Technique Drill Session
WeeklyPractice a specific swim technique drill to improve your form.
“Having something specific that you want to work on technique that you haven't quite gotten yet.”
Building Conditioning and Endurance
Develop the ability to sustain your technique over longer distances. Focus on consistency and maintaining proper form.
Endurance Swim Set
WeeklyComplete a longer swim set to build endurance.
“Once you have a solid framework of your technique...it's time to take it to the next level which is how you're going to sustain that for a given amount of distance.”
Adapting to the Environment
Get comfortable training in the specific conditions you'll face during your goal event. Prepare for cold water, chop, and crowded conditions.
Open Water Swim Session
MonthlyPractice swimming in open water to adapt to the environment.
“Adapting to the environment that you're going to train for.”
What You'll Accomplish
- Differentiate between macro and micro swim goals.
- Develop a structured plan for achieving swim goals.
- Establish a consistent weekly swim routine.
- Identify and improve specific swimming techniques.
- Build endurance and maintain technique over longer distances.
- Adapt to challenging swimming environments.
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