Setting measurable goals for a novice swimmer is one of my favourite parts of coaching — it’s where hope meets structure, and small changes turn into real progress. Over the years at Bishopsworth Swimming Club I’ve seen how a clear, measurable plan transforms nervous beginners into confident swimmers who turn up to their first race ready to perform. Below I share the approach I use with new swimmers and parents, answers to common questions, and practical examples you can use right away.
Why measurable goals matter
When someone is new to swimming, their progress can feel invisible. Measurable goals give us checkpoints: they reduce anxiety, focus practice time, and make achievement visible. Instead of saying “get faster” or “practice more,” I prefer goals like “swim 25m front crawl with six breaths and maintain a steady kick” or “attend 2 structured sessions per week for 8 weeks.” Those are specific, observable, and trackable.
How I set goals with novice swimmers
My framework blends the SMART goal approach with swimming-specific milestones and a compassionate timeline. Here’s how I usually walk clients through it:
- Start with a baseline: Time a 25m or 50m swim, note stroke faults, count breaths and kicks, and observe body position.
- Pick one primary focus: For a beginner this might be breathing, streamline off the wall, or consistent kicking — not all three at once.
- Make it measurable: Define exactly what success looks like. Example: “Swim 25m front crawl using bilateral breathing, fewer than 6 strokes per 5m, within 6 weeks.”
- Create short checkpoints: Weekly mini-goals build momentum. “Week 1: breathe every 3rd stroke for 10m in drills.”
- Plan practice types: A balance of skills sessions, technique drills, and short aerobic sets works best for newbies.
Common beginner goals and how to measure them
Below are typical targets I set and how I measure progress. You can adapt them depending on the swimmer’s age and comfort.
- Comfort in deep water: Time until relaxed floating for 30 seconds and ability to perform a safe entry.
- Front crawl 25m: Measured time and stroke count, plus breathing pattern.
- Streamline and push-offs: Distance of streamline glide off the wall measured in metres.
- Tread water for 2 minutes: Duration and energy level (easy/moderate/hard).
- Race start basics: Reaction time from buzzer and ability to maintain streamline underwater kick for 10m.
Sample 8-week plan for a new swimmer aiming for a first club race
| Week | Focus | Measurable Goal | Typical Session |
|---|---|---|---|
| 1 | Water confidence + streamline | Float 30s; streamline glide 3m off wall | Short drills, buoyancy games, streamline push-offs |
| 2 | Breathing mechanics | Bilateral breathing for 10m during drills | Breathing drills, kickboard sets, 6 x 25m easy |
| 3 | Front crawl rhythm | 25m front crawl with consistent kick; record time | Technique sets + 8 x 25m moderate |
| 4 | Starts and turns basics | Streamline off start + 1 legal turn practice | Starts practice, approach to the wall, turn drills |
| 5 | Speed control | Negative split 2 x 25m (second half faster) | Short sprint sets, rest-focused |
| 6 | Race simulation | Timed 25m/50m under race conditions | Warm-up, 1 full race effort, cool-down |
| 7 | Fine-tuning | Improve timed effort by target seconds | Technique + race-pace rehearsal |
| 8 | Taper & race readiness | Arrive at meet confident; warm-up completed | Short easy sessions, starts, mental rehearsal |
Drills and tools I recommend
For measurable improvements, I rely on a handful of drills and a couple of affordable tools:
- Catch-up drill: Great for establishing a smooth stroke and rhythm — I time 25m repeats and compare stroke counts.
- Single-arm drill: Helps isolate breathing mechanics for measurable gains in head positioning.
- Kick sets with a board: Measure 50m kick time to track leg strength improvements.
- Simple tech: A stopwatch and a kickboard are enough; for more detail, apps like Swim.com or basic Garmin watches can track swim distance and time.
How to know if someone is “race-ready” for the first time
Race-ready doesn’t mean perfect. Here are the signs I look for before entering a novice swimmer into their first meet:
- They can complete the race distance in training with consistent technique.
- They can perform a safe start and/or a legal turn if required by the event.
- They can execute a warm-up and recover between efforts.
- They feel confident with the race environment after at least one simulated race in practice.
- They understand basic race rules (false start, lane etiquette, finishing).
Frequently asked questions
How often should a newbie practice?
I recommend 2–3 structured swim sessions per week plus one short dryland or mobility session. Consistency beats single long sessions.
How quickly can times improve?
Beginners often see large gains in the first 6–12 weeks because of neural adaptations and better technique. Keep expectations realistic: shaving off a few seconds on a 25m can be huge progress.
Should I buy special gear?
Basic gear is enough: a well-fitting swimsuit, goggles, and a silicone or latex cap. Paddles and fins can help later but shouldn’t replace fundamental technique work. I like Speedo and Arena for reliable starter gear.
What if the swimmer gets discouraged?
Break goals into even smaller wins — celebrate better breathing, improved streamline, or a single faster split. I use progress charts at Bishopsworth to make improvements visible and motivating.
Tracking progress
Keep a simple log: date, session type, distance, timed 25m/50m, stroke count, and a short note. Review monthly and adjust goals. I often create a small wall chart for young swimmers so they can see their times and stickers — it’s surprisingly motivating.
If you’re setting measurable goals for a new swimmer at home or at your club, start small, keep the focus on one thing at a time, and track it. The combination of skill, routine, and encouragement is what gets swimmers from consistent practice to confidently taking the blocks for the first time.
