Game version
Picture-it pairs: on the deck, tell your partner what your perfect swim looks like, then swap. Breathe slowly together first.
Pre-Race Breathing
Use slow breathing to calm nerves before you swim.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
Set up
Sit or stand quietly on the deck.
Core: Three. Beat your own calm.
- Ages
- 7 and up
- Time
- 5 min
- Players
- Just you
- Space
- Pool
- Bring
- Nothing to bring
- Level · skill
- Beginner · Race Mindset
The steps
How it works
- Sit or stand quietly on the deck.
- Breathe in for 4 counts and out for 6.
- Do 10 slow breaths.
- Say one simple cue for your race.
Coaching point
Slow breath out, relaxed shoulders.
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
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An email from you to the coach, with the words ready. Nothing is tracked and nobody is rewarded.