Swimming drills for 13 year olds
What a 13 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 13
The age at a glance
- This year
- Racing starts only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep, and a certified swimmer into at least 4 feet.
- Drills this year
- Beginner and developing drills. Advanced drills start at 14, next year.
- Starts
- Racing starts only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep, and a certified swimmer into at least 4 feet.
- In the water
- The last year SSTracker asks for a grown-up within arm's reach (under 14); a lifeguard or certified coach watches every swim.
- Breath
- No breath-holding games or contests. One normal breath before going under, no fast breathing, and come up when you want air.
- At 13
- Organized sport in all: no more hours a week than the child's age (NATA), so at most 13 hours for a 13 year old, with two rest days a week.
- At home
- SSTracker keeps one home session for a 13 year old within 60 minutes and plans at most 5 home days a week, with rest days between.
30 drills
Drills for 13 year olds
Every drill here is one the app opens for 13 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 13
21 of the 65 swimming drills for 13 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.
- Band Shoulder StrengthAges 7 and up · 8 min
- Dry-Land Flutter LegsAges 7 and up · 8 min
- Dry-Land Start PopAges 7 and up · 8 min
- Dryland CoreAges 7 and up · 10 min
- Hollow Holds and RocksAges 7 and up · 8 min
- Incline Push-Up LadderAges 11 and up · 8 min
- Jump Rope RoundsAges 11 and up · 10 min
- Meet Day ChecklistAges 7 and up · 6 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 13 year olds: questions and answers
What swimming drills can a 13 year old do at home?
21 of the 65 swimming drills for 13 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 a 13 year old practice swimming?
Organized sport in all: no more hours a week than the child's age (NATA), so at most 13 hours for a 13 year old, with two rest days a week. SSTracker keeps one home session for a 13 year old within 60 minutes and plans at most 5 home days a week, with rest days between.
Can a 13 year old do racing dives?
Racing starts only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep, and a certified swimmer into at least 4 feet.
Does a 13 year old need a grown-up in the pool?
The last year SSTracker asks for a grown-up within arm's reach (under 14); a lifeguard or certified coach watches every swim.
What changes in swimming at 13?
Racing starts only with a coach. USA Swimming: a swimmer not yet certified starts only into water at least 6 feet deep, and a certified swimmer into at least 4 feet. Beginner and developing drills. Advanced drills start at 14, next year.
Free for families and teams
Save this plan to your child or team, free
Sign up and the free swimming week for 13 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.