Game version
Picture-it pairs: on the deck, tell your partner what your perfect swim looks like, then swap. Breathe slowly together first.
Controlled First Half
Practice starting a 100 in control so you have speed left for the finish.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Swim the first 50 at a pace you planned with your coach.
Core: Three. Beat your own calm.
- Ages
- 14 and up
- Time
- 15 min
- Space
- Pool
- Bring
- Pool, pace clock
- Level · skill
- Advanced · Race Mindset
The steps
How it works
- Swim the first 50 at a pace you planned with your coach.
- Swim the second 50 as fast as you can hold good form.
- Rest 2 minutes and check both splits.
- Do 4 rounds in total.
Coaching point
Patience early, power late.
Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.
Make it fun
Play it, don't drill it
Challenge
Pick a level: Less (one deep breath), Core (three), More (picture a full swim). Beat your own calm.
Story
You are a movie director picturing your best swim.
My best
Beat your own count
Beat your own calm. Only your own number counts: today against last time.
Practice makes progress
Print it now, or save it free
Free for families and teams
Save this drill to your child or team, free
Sign up and the free swimming week for this age opens in your child's planner, kept to healthy limits. A coach can send this drill to the whole team as homework, and parents see every session logged.
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Does your child's coach know about this?
An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.