1. Free printables
  2. Swimming
  3. Ages 11 to 13

A week of swimming at home: ages 11 to 13

3 sessions of 15 to 19 minutes. Do them on different days this week and rest in between. A parent can be the partner in a pair drill. Stop if anything hurts.

By Coach Evan Waechtler Youth coach (U11, Cache Valley, Utah) and founder of SSTracker Updated October 30, 2026

  1. 1Session
  2. Rest
  3. 2Session
  4. Rest
  5. 3Session
Open this week in SSTracker

Session 1

Core for a long body line

19min

  1. Warm-up: Swimming Warm-Up, Ages 11 to 134 min
  2. Front plank3 min
  3. Superman holds3 min
  4. Flutter kick on your back3 min
  5. Streamline squat jumps3 min
  6. Cool-down: Swimming Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Pool-deck follow-the-leader: one person leads a dryland movement and the group copies. Swap the leader each time.

My best · Streamline Squat Jumps: your own number

LastToday

DrillsSwimming Warm-Up, Ages 11 to 13Streamline Squat JumpsSwimming Cool-Down Stretches, Ages 11 to 13

Session 3

Mental: Reset After a Tough Swim

15min

  1. Warm-up: Swimming Warm-Up, Ages 11 to 134 min
  2. Reset After a Tough Swim4 min
  3. Incline Push-Up Ladder4 min
  4. Cool-down: Swimming Cool-Down Stretches, Ages 11 to 133 min

Make it fun

Picture-it pairs: on the deck, tell your partner what your perfect swim looks like, then swap. Breathe slowly together first.

My best · Reset After a Tough Swim: your own number

LastToday

DrillsSwimming Warm-Up, Ages 11 to 13Reset After a Tough SwimIncline Push-Up LadderSwimming Cool-Down Stretches, Ages 11 to 13

Build on it

Make this week yours

  1. 1Open it in SSTracker: the three sessions open in the training planner.
  2. 2Set your child's age: the week keeps to the limits for that age, the same as any planner week.
  3. 3Save it to keep it, then change it or build the next week from there.

Other sports, ages 11 to 13: Baseball · Basketball · Bowling · Cheer · Cross Country · Diving · Field Hockey · Flag Football · Football · Golf · Gymnastics · Hockey · Lacrosse · Rugby · Soccer · Softball · Tennis · Track and Field · Volleyball · Water Polo · Wrestling

Ready when you are

Give your players a reason to train tomorrow

Set up your team in a few minutes. Running it is free; add player training when you want it.

Start your team free Questions? Read the help