This is a free sample week of at-home swimming training for 7 to 10 year olds: 3 of the 7 plans SSTracker has for this group, each 10 to 13 minutes, with every step and minute. Nothing here is written for this page alone; it is what the app gives a family.
Everything here can be done in a room, garage or yard. Drills that need a team are left out; a parent can be the partner in a pair drill.
A free sample week of swimming for 7 to 10 year olds
Session 1
Streamline superhero 11 minutes
Streamline holds against a wall · 3 min Squeeze your ears, hands stacked
Flutter kick lying on your back · 4 min Small fast kicks from the hips
Freestyle shadow arm circles · 4 min Long reach, one arm at a time
Session 2
Push and glide 13 minutes
Wall push-offs in streamline · 5 min Only with a lifeguard or coach watching; no diving
Glide in a tight line · 4 min Hold the shape; come up as soon as you want air
Five kicks, then glide · 4 min Stay long and tight
Session 3
Calm breathing 10 minutes
Belly breathing · 3 min In through the nose, slow out
Bubble breaths into a bowl of water · 3 min Hum out bubbles, then lift and breathe
Picture a smooth swim · 4 min Start to finish, calm and happy
Want the rest of the plan?
This sample is 3 of the 7 swimming plans SSTracker has for this group. In SSTracker every step is on the
screen, your child logs the work, and you see it. No club needed: the family plan is $7.50 a
month per player, or $12 a month for the whole household, and the first 14 days are free.
Plans for this age group use beginner drills only. Advanced drills open from age 13 in the app.
Home plans use only drills for a room, garage or yard. Stop if anything hurts.
Before you start: swimming
Goggles and a cap; a lifeguard or certified coach watching every swim.
No breath-holding games or contests. One normal breath before going under, no fast breathing, and come up when you want air.
Never dive into shallow water. Start from in the water unless your coach has checked you off for dives in deep water.
Always swim where a lifeguard or certified coach is watching.
Short sessions and technique first for young swimmers.
For every sport and age (7)
Head knock or concussion signs (headache, dizziness, confusion, feeling "off"): when in doubt, sit them out. See a doctor, and no return the same day.
Back to sport only with a doctor's written OK, after a step-by-step return. Every U.S. state has a youth concussion law.
Heat: drink water before, during and after. Take shade breaks, ease into hot weather over about two weeks, and stop if dizzy, sick or headachy.
Lightning: if you hear thunder or see lightning, go inside a building or a closed car. Wait 30 minutes after the last thunder (the 30-30 rule).
Pain is a stop sign, not something to push through. Stop and tell a grown-up; pain that lasts or comes back each session needs a doctor.
Water and rest are part of training: 1-2 rest days a week, plenty of sleep, a meal or snack before and after, and other sports welcome.
Know where the nearest AED (heart defibrillator) is, and who calls for help in an emergency.
The research behind these plans
Which drills are shown at which age, and the safety notes, follow the 26 sources below: national governing bodies,
medical associations and studies on youth sport (last reviewed October 2026). Where no study gives an exact number, the plans
use cautious defaults, and we change them as the research does.
Swimming: governing bodies, safety and development (6)