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A week of swimming at home: ages 14 and up

3 sessions of 15 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 2

Endurance: Split Squats and Bridges

15min

  1. Warm-up: Swimming Warm-Up, Ages 14 and Up4 min
  2. Split Squats and Bridges4 min
  3. Streamline Squat Jumps4 min
  4. Cool-down: Swimming Cool-Down Stretches, Ages 14 and Up3 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 · Split Squats and Bridges: your own number

LastToday

DrillsSwimming Warm-Up, Ages 14 and UpSplit Squats and BridgesStreamline Squat JumpsSwimming Cool-Down Stretches, Ages 14 and Up

Session 3

Endurance: Band Shoulder Rotations

15min

  1. Warm-up: Swimming Warm-Up, Ages 14 and Up4 min
  2. Band Shoulder Rotations4 min
  3. Quick Feet Line Hops4 min
  4. Cool-down: Swimming Cool-Down Stretches, Ages 14 and Up3 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 · Band Shoulder Rotations: your own number

LastToday

DrillsSwimming Warm-Up, Ages 14 and UpBand Shoulder RotationsQuick Feet Line HopsSwimming Cool-Down Stretches, Ages 14 and Up

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 14 and up: 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

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