16U swimming practice plans (ages 15 and 16)

Swimming Warm-Up, Ages 14 and Up 5 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; walk back each time.
8. Sport moves on dry land: big arm circles both ways, then slow practice strokes standing up (freestyle arms, then backstroke arms). In the pool, start with easy, relaxed lengths when your coach says.

Coaching point: Quality over speed: quiet feet, knees over toes, hips level.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Two Kicks, One Pull 12 min

1. Push off and take one breaststroke pull and breath.
2. Kick once, then kick again with your arms locked in streamline.
3. Feel how far each kick carries you.
4. Swim 6 lengths and count your strokes.

Coaching point: Narrow knees, feet finish together.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

IM Crossover Turns 12 min

1. Swim butterfly into the wall, two-hand touch and push off on your back.
2. Swim backstroke in, touch on your back and turn to breaststroke.
3. Swim breaststroke in, two-hand touch and push off for freestyle.
4. Do each turn 4 times.

Coaching point: Legal touch, quick change.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach.

Choose Your Kick Count 12 min

1. Push off in streamline and take 2 small kicks before your first stroke.
2. Next time take 3, then 4, coming up as soon as you want air.
3. Your coach tells you which one looked smoothest.
4. Do 3 rounds of the three, resting at the wall.

Coaching point: Smooth beats long.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach. Breathe normally before you go under, never take extra fast breaths, and come up as soon as you want air.

Five-Ten-Five Technique Rehearsal 15 min

1. Set three cones in a line, 5 yards apart; start at the middle one.
2. Run 5 yards right, touch the line with your outside hand, turn low.
3. Run 10 yards to the far cone, touch, turn, run 5 back through the middle.
4. Do 3 walk-throughs, 3 at three-quarter speed, then 2 timed with full rest.

Coaching point: Low turn, push off the outside foot.

Safety: Use a clear, non-slip space and change direction only as fast as you can control. Stop if a knee or ankle hurts.

Swimming Cool-Down Stretches, Ages 14 and Up 4 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 20 to 30 seconds, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 20 to 30 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 20 to 30 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 20 to 30 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 20 to 30 seconds, each side.
7. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 20 to 30 seconds, each side.
8. Chest: forearm on a doorframe or wall at shoulder height, then turn your body gently away until the front of the shoulder feels a stretch. Hold 20 to 30 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Swimming Warm-Up, Ages 14 and Up 7 min

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 15 to 20 yards: high knees, heel flicks, carioca each way, walking knee hugs and walking quad pulls (one step in each, no long holds).
3. Leg swings, 10 each way each leg; walking lunges with a twist, 6 each leg; then 5 inchworms (walk your hands out to a plank and back).
4. Strength: plank 30 seconds, side plank 20 seconds each side, 8 slow squats, and 6 single-leg reaches each side (hinge forward on one leg with a flat back).
5. Single-leg hops: 3 small hops forward on one leg, holding the last landing for 2 seconds; each leg twice.
6. Cuts: run 5 yards, plant and cut at about 45 degrees off the outside foot, 4 each way at three-quarter speed, knee over the toes.
7. Build-up runs: three runs of about 20 yards at 60, 80 and 90 percent; walk back each time.
8. Sport moves on dry land: big arm circles both ways, then slow practice strokes standing up (freestyle arms, then backstroke arms). In the pool, start with easy, relaxed lengths when your coach says.

Coaching point: Quality over speed: quiet feet, knees over toes, hips level.

Safety: A flat, clear space with room to run. Stop if anything hurts: a warm-up should leave you ready, not tired. Do this on land, out of the water; get in only when your coach or a lifeguard says. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.

Band Shoulder Rotations 13 min

1. Tie a light band at elbow height and hold it with your elbow at your side.
2. Rotate your hand out away from your belly 12 times.
3. Turn around and rotate in 12 times.
4. Do 3 sets each arm.

Coaching point: Elbow glued to your side, slow.

Safety: Use a light band. This should feel easy to moderate, never painful.

Breakout Bursts 16 min

1. Push off and kick to your normal breakout spot.
2. Take 6 very fast strokes at the surface.
3. Swim easy to the end.
4. Rest 45 seconds; do 8.

Coaching point: Explode out, then hold it.

Safety: Swim only with a lifeguard or coach watching and, under 14, a grown-up within arm’s reach. Breathe normally before you go under, never take extra fast breaths, and come up as soon as you want air.

Controlled First Half 19 min

1. Swim the first 50 at a pace you planned with your coach.
2. Swim the second 50 as fast as you can hold good form.
3. Rest 2 minutes and check both splits.
4. 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.

Swimming Cool-Down Stretches, Ages 14 and Up 5 min

1. Walk easy for 1 minute and let your breathing slow down.
2. Front of the thigh: hold a fence, wall or partner and bring one heel toward your bottom, knees side by side. Hold 20 to 30 seconds, each side.
3. Back of the leg: sit with one leg straight and the other bent, and reach toward the straight leg’s ankle until you feel a gentle pull. Hold 20 to 30 seconds, each side.
4. Calf: hands on a wall, one foot back with the heel down and the back knee straight; then bend the back knee a little to move the stretch toward the heel. Hold 20 to 30 seconds, each side.
5. Front of the hip: kneel on one knee, tuck your hips under and shift forward gently until the front of the hip feels a stretch. Hold 20 to 30 seconds, each side.
6. Seat: lie on your back, cross one ankle over the other knee and pull the bottom leg gently toward you. Hold 20 to 30 seconds, each side.
7. Back of the arm: reach one hand down between your shoulder blades and rest the other hand gently on that elbow. Hold 20 to 30 seconds, each side.
8. Chest: forearm on a doorframe or wall at shoulder height, then turn your body gently away until the front of the shoulder feels a stretch. Hold 20 to 30 seconds, each side.
9. Lie on your back with one hand on your belly: 5 slow breaths, breathing out longer than in.

Coaching point: A gentle pull, never pain, and no bouncing.

Safety: Stretch only to a gentle pull and stop if anything hurts. An injured muscle or joint is not stretched until a doctor or athletic trainer says it is OK. Do this on land, out of the water. Growth spurts: many girls have theirs between about 10 and 14 and boys about two years later. While you grow fast, muscles can feel tight and landings clumsy for a while; that is normal and it passes. Keep the work light (your own body weight), stretch gently and never push into pain. Sore just below the kneecap or at the back of the heel after sport? Tell a parent or coach and rest it. If the pain keeps coming back, makes you limp, or is there even when resting, see a doctor.