A well-constructed goal sheet can be an incredibly effective tool to motivate a swimmer on a long-term, seasonal, and daily basis at practice. It is important that the goals come from the swimmers, not the coach or the parent, so that the swimmer takes ownership of the goal(s).

Goal Sheet cover page (long course 2020)

Goal Sheet (instructions for creating ideal splits are on the 2nd page)

An article from USA Swimming on the importance of goal setting