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A week of swimming at home: ages 7 to 10

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 1

Speed: Dry-Land Flutter Legs

15min

  1. Warm-up: Swimming Warm-Up, Ages 7 to 104 min
  2. Dry-Land Flutter Legs4 min
  3. Hollow Holds and Rocks4 min
  4. Cool-down: Swimming Cool-Down Stretches, Ages 7 to 103 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 · Dry-Land Flutter Legs: your own number

LastToday

DrillsSwimming Warm-Up, Ages 7 to 10Dry-Land Flutter LegsHollow Holds and RocksSwimming Cool-Down Stretches, Ages 7 to 10

Session 2

Endurance: Hollow Holds and Rocks

15min

  1. Warm-up: Swimming Warm-Up, Ages 7 to 104 min
  2. Hollow Holds and Rocks4 min
  3. Streamline Check on Deck4 min
  4. Cool-down: Swimming Cool-Down Stretches, Ages 7 to 103 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 · Hollow Holds and Rocks: your own number

LastToday

DrillsSwimming Warm-Up, Ages 7 to 10Hollow Holds and RocksStreamline Check on DeckSwimming Cool-Down Stretches, Ages 7 to 10

Session 3

Streamline Check on Deck

15min

  1. Warm-up: Swimming Warm-Up, Ages 7 to 104 min
  2. Streamline Check on Deck4 min
  3. Animal Walks4 min
  4. Cool-down: Swimming Cool-Down Stretches, Ages 7 to 103 min

Make it fun

Streamline statue: push off in a tight streamline and glide while a partner marks each glide with a flag. Swap, and let the pair try to beat its own total number of flags.

My best · Streamline Check on Deck: your own number

LastToday

DrillsSwimming Warm-Up, Ages 7 to 10Streamline Check on DeckAnimal WalksSwimming Cool-Down Stretches, Ages 7 to 10

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 7 to 10: 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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