Swimming drills for 11 year olds
What an 11 year old can practice at home: drills the app opens at this age, what changes in swimming this year, how long and how often, what to have at home, and a free week to start.
By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026
USA Swimming sets no yardage or hours cap for young swimmers; clubs set their own. SSTracker keeps sessions short and technique first.
At 11
The age at a glance
- This year
- The first year SSTracker allows racing starts, only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep.
- Drills this year
- Developing drills start this year, beside the beginner ones. Advanced drills start at 14.
- Starts
- The first year SSTracker allows racing starts, only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep.
- In the water
- Under 14, a grown-up stays within arm's reach, and a lifeguard or certified coach watches every swim (SSTracker's rule).
- Breath
- No breath-holding games or contests. One normal breath before going under, no fast breathing, and come up when you want air.
- At 11
- Organized sport in all: no more hours a week than the child's age (NATA), so at most 11 hours for an 11 year old, with two rest days a week.
- At home
- SSTracker keeps one home session for an 11 year old within 45 minutes and plans at most 4 home days a week, with rest days between.
30 drills
Drills for 11 year olds
Every drill here is one the app opens for 11 year olds, at the level for the age. Each page has the steps, a diagram where the setup can be drawn, three ways to make it a game and a practice log to print.
Endurance
Race Mindset
Speed
Starts & Turns
Streamline & Breakouts
What you need at home
What you need at home at 11
21 of the 65 swimming drills for 11 year olds work at home, in a room, garage or yard. Most used: mat (5 of the 21 drills), notebook (2), resistance band (2), bench or sturdy step (1), flat surface (1), jump rope (1), mirror or partner (1), swim bag (1). 5 drills need nothing but space.
- Animal WalksAges 7 and up · 8 min
- Pre-Race BreathingAges 7 and up · 5 min
- Race VisualizationAges 7 and up · 8 min
- Reset After a Tough SwimAges 11 and up · 6 min
- Stroke Shapes on LandAges 7 and up · 6 min
- Band Pulls and RowsAges 11 and up · 10 min
- Band Shoulder StrengthAges 7 and up · 8 min
- Dry-Land Flutter LegsAges 7 and up · 8 min
New at 11
Drills that open at 11
These drills join the list at 11: the app opens them from this age, by its level and age rules. They were not on the page for 10 year olds.
- Backstroke Flags CountAges 11 and up · 10 min
- Band Pulls and RowsAges 11 and up · 10 min
- Bilateral BreathingAges 11 and up · 10 min
- Body Dolphin Without ArmsAges 11 and up · 10 min
- Breaststroke PulloutAges 11 and up · 10 min
- Build SwimsAges 11 and up · 12 min
- Dolphin Kick on Your BackAges 11 and up · 10 min
- Even Split PacingAges 11 and up · 15 min
A week to start with
A free week of swimming at home
- 1Core for a long body line19 min
- 2Endurance: Jump Rope Rounds15 min
- 3Mental: Reset After a Tough Swim15 min
Questions parents ask
Swimming for 11 year olds: questions and answers
What swimming drills can an 11 year old do at home?
21 of the 65 swimming drills for 11 year olds work at home, in a room, garage or yard. Most used: mat (5 of the 21 drills), notebook (2), resistance band (2), bench or sturdy step (1), flat surface (1), jump rope (1), mirror or partner (1), swim bag (1). 5 drills need nothing but space.
How long should an 11 year old practice swimming?
Organized sport in all: no more hours a week than the child's age (NATA), so at most 11 hours for an 11 year old, with two rest days a week. SSTracker keeps one home session for an 11 year old within 45 minutes and plans at most 4 home days a week, with rest days between.
Can an 11 year old do racing dives?
The first year SSTracker allows racing starts, only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep.
Does an 11 year old need a grown-up in the pool?
Under 14, a grown-up stays within arm's reach, and a lifeguard or certified coach watches every swim (SSTracker's rule).
What changes in swimming at 11?
The first year SSTracker allows racing starts, only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep. Developing drills start this year, beside the beginner ones. Advanced drills start at 14.
Free for families and teams
Save this plan to your child or team, free
Sign up and the free swimming week for 11 year olds opens in your child's planner, kept to healthy limits for the age, with progress your child sees against their own start. Coaches can send the same drills to the whole team as homework.
14 days free for a family, no card · Running a team is always free
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.