Swimming tryout prep at home

Swimming · Ages 7 to 10

Ages 7 to 10: three calm weeks before tryouts.

Short sessions at home are enough to arrive ready.

3 sessions a week of 15 minutes, from SSTracker’s at-home swimming plans for 7 to 10 year olds. Two weeks build up, the third eases off, and the day before tryouts is a rest day.

Two weeks build up, then the last week eases off.

1. Week 1: learn the sessions, one day at a time. Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
2. Week 2: the same sessions again, a little smoother. Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
3. Week 3: lighter, so your child arrives fresh. Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

With two weeks to go, start at week 2. With four weeks, do week 1 twice. Pick days that fit your week, with a rest day between sessions.

Every area coaches watch at tryouts is something that grows.

Many tryouts look at a few areas like these. SSTracker’s own tryout notes use these five, a coach notes only what they saw, and there is no overall grade.

• PaceQuick first steps grow with practice and with rest. Arriving fresh helps more than one extra hard day.
• TechniqueClean touches grow with many short, calm tries. The sessions here give your child lots of them.
• Reading the gameLooking up and choosing well grow by playing. After a game, ask about one good choice they made.
• PhysicalBalance, landing and core strength are part of every warm-up here. Every body grows at its own pace.
• AttitudeTrying again after a mistake, listening and cheering a teammate are things every player can bring.

Skills these sessions train: Speed, Endurance, Streamline & Breakouts

Your child compares only with their own earlier number.

Every session starts with the same moving warm-up.

Swimming Warm-Up, Ages 7 to 10

1. Jog easy for 1 minute, then skip for 30 seconds.
2. Moving warm-up over about 10 yards and back, once each: high knees, heel flicks, side shuffles facing both ways, and grapevine steps.
3. Leg swings holding a fence, wall or partner’s shoulder: 8 forward and back, then 8 side to side, each leg.
4. Walking lunges with a reach to the sky, 5 each leg, then 5 slow squats.
5. Balance on one leg for 15 seconds each side, then again while you circle your arms slowly.
6. Jump and land: 5 two-footed jumps forward, landing softly with knees over toes; freeze each landing for a count of 2.
7. 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.

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.

Every session ends with a few minutes of gentle stretches.

Swimming Cool-Down Stretches, Ages 7 to 10: each stretch held a slow count of 10, never to pain.

Week 1: learn the sessions, one day at a time.

Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.

Week 2: the same sessions again, a little smoother.

Repeat sessions 1, 2 and 3. Let your child lead the one they like most.

Week 3: lighter, so your child arrives fresh.

Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

Pack the bag together the day before.

The night before, calm matters more than practice.

• No new drills tonight. The work is already done.
• Pack the bag together, then set it by the door.
• A normal dinner, some water and the usual bedtime.
• Tell your child one thing you saw them grow at in these weeks.
• Nerves are normal. Say so, and that you feel them too sometimes.
• Whatever happens tomorrow, your love and pride stay the same.

Whatever happens at tryouts, your child is enough.

Practice makes progress, because there is no such thing as perfect.

Swimming · Ages 11 to 13

Ages 11 to 13: three calm weeks before tryouts.

Short sessions at home are enough to arrive ready.

3 sessions a week of 15 minutes, from SSTracker’s at-home swimming plans for 11 to 13 year olds. Two weeks build up, the third eases off, and the day before tryouts is a rest day.

Two weeks build up, then the last week eases off.

1. Week 1: learn the sessions, one day at a time. Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
2. Week 2: the same sessions again, a little smoother. Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
3. Week 3: lighter, so your child arrives fresh. Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

With two weeks to go, start at week 2. With four weeks, do week 1 twice. Pick days that fit your week, with a rest day between sessions.

Every area coaches watch at tryouts is something that grows.

Many tryouts look at a few areas like these. SSTracker’s own tryout notes use these five, a coach notes only what they saw, and there is no overall grade.

• PaceQuick first steps grow with practice and with rest. Arriving fresh helps more than one extra hard day.
• TechniqueClean touches grow with many short, calm tries. The sessions here give your child lots of them.
• Reading the gameLooking up and choosing well grow by playing. After a game, ask about one good choice they made.
• PhysicalBalance, landing and core strength are part of every warm-up here. Every body grows at its own pace.
• AttitudeTrying again after a mistake, listening and cheering a teammate are things every player can bring.

Skills these sessions train: Endurance, Race Mindset

Your child compares only with their own earlier number.

Every session starts with the same moving warm-up.

Swimming Warm-Up, Ages 11 to 13

1. Jog easy for 1 minute, then skip, side shuffle and backpedal for 1 minute.
2. Moving warm-up over 10 to 15 yards and back: high knees, heel flicks, carioca each way, then open-the-gate and close-the-gate walks (lift the knee and turn it out, then in).
3. Leg swings, 10 forward and back and 10 side to side each leg; then walking lunges with a twist toward the front knee, 6 each leg.
4. Plank on your forearms for 20 seconds, then a side plank for 15 seconds each side, body straight like a board.
5. Balance on one leg for 20 seconds each side, reaching the free foot slowly forward, to the side and behind.
6. Jumps: 5 squat jumps with soft landings, then 5 side hops landing on one foot and holding still for 2 seconds, each leg.
7. Build-up runs: three runs of about 15 yards at half speed, three-quarter speed and nearly full speed; 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.

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.

Every session ends with a few minutes of gentle stretches.

Swimming Cool-Down Stretches, Ages 11 to 13: each stretch held 15 to 20 seconds, never to pain.

Week 1: learn the sessions, one day at a time.

Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.

Week 2: the same sessions again, a little smoother.

Repeat sessions 1, 2 and 3. Let your child lead the one they like most.

Week 3: lighter, so your child arrives fresh.

Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

Pack the bag together the day before.

The night before, calm matters more than practice.

• No new drills tonight. The work is already done.
• Pack the bag together, then set it by the door.
• A normal dinner, some water and the usual bedtime.
• Tell your child one thing you saw them grow at in these weeks.
• Nerves are normal. Say so, and that you feel them too sometimes.
• Whatever happens tomorrow, your love and pride stay the same.

Whatever happens at tryouts, your child is enough.

Practice makes progress, because there is no such thing as perfect.

Swimming · Ages 14 and up

Ages 14 and up: three calm weeks before tryouts.

Short sessions at home are enough to arrive ready.

3 sessions a week of 15 minutes, from SSTracker’s at-home swimming plans for 14 year olds and older. Two weeks build up, the third eases off, and the day before tryouts is a rest day.

Two weeks build up, then the last week eases off.

1. Week 1: learn the sessions, one day at a time. Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.
2. Week 2: the same sessions again, a little smoother. Repeat sessions 1, 2 and 3. Let your child lead the one they like most.
3. Week 3: lighter, so your child arrives fresh. Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

With two weeks to go, start at week 2. With four weeks, do week 1 twice. Pick days that fit your week, with a rest day between sessions.

Every area coaches watch at tryouts is something that grows.

Many tryouts look at a few areas like these. SSTracker’s own tryout notes use these five, a coach notes only what they saw, and there is no overall grade.

• PaceQuick first steps grow with practice and with rest. Arriving fresh helps more than one extra hard day.
• TechniqueClean touches grow with many short, calm tries. The sessions here give your child lots of them.
• Reading the gameLooking up and choosing well grow by playing. After a game, ask about one good choice they made.
• PhysicalBalance, landing and core strength are part of every warm-up here. Every body grows at its own pace.
• AttitudeTrying again after a mistake, listening and cheering a teammate are things every player can bring.

Skills these sessions train: Endurance, Race Mindset, Streamline & Breakouts, Speed

Your child compares only with their own earlier number.

Every session starts with the same moving warm-up.

Swimming Warm-Up, Ages 14 and Up

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.

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.

Every session ends with a few minutes of gentle stretches.

Swimming Cool-Down Stretches, Ages 14 and Up: each stretch held 20 to 30 seconds, never to pain.

Week 1: learn the sessions, one day at a time.

Do sessions 1, 2 and 3, with a rest day between. Write your self-check number in session 1.

Week 2: the same sessions again, a little smoother.

Repeat sessions 1, 2 and 3. Let your child lead the one they like most.

Week 3: lighter, so your child arrives fresh.

Sessions 1 and 2 early in the week, with the self-check again in session 1. Rest the day before tryouts.

Pack the bag together the day before.

The night before, calm matters more than practice.

• No new drills tonight. The work is already done.
• Pack the bag together, then set it by the door.
• A normal dinner, some water and the usual bedtime.
• Tell your child one thing you saw them grow at in these weeks.
• Nerves are normal. Say so, and that you feel them too sometimes.
• Whatever happens tomorrow, your love and pride stay the same.

Whatever happens at tryouts, your child is enough.

Practice makes progress, because there is no such thing as perfect.