Swimming Practice Plans for Ages 13–14
Age-appropriate swimming practices for 13–14 year olds (U14) — built to keep every kid active and having fun. Technique and fun in the water, set by set.
By thirteen and fourteen, kids can train much like older athletes — structured warmups, focused skill work, tactical drills, and competitive game situations. They can handle repetition and correction, and many are genuinely committed. Push the intensity and the details, but keep the environment positive: this age quits fastest when practice becomes a joyless grind.
What a great 13–14 practice looks like
What to work on in swimming
Freestyle and backstroke fundamentals built through focused drills, not just laps.
Comfortable, efficient breathing and a flat, streamlined body line.
Age-appropriate wall work and streamline off every push.
Relays and games that build fitness while keeping kids loving the pool.
Gear: Kickboards, pull buoys, fins if you have them, and a pace clock or watch.
A sample 13–14 swimming practice plan
Here's a real 75-minute plan Coach Coach generated for a 13–14 swimming team. Yours is customized to your kids and ready in under 30 seconds.
🏆 Swimming Practice — Ages 13-14 — 75 min
⏱️ Warmup (10 min)
- Dynamic Poolside Warmup — Start with arm circles, leg swings, and some light stretching on the pool deck. Then, have the kids enter the water and swim 200 meters freestyle at a relaxed pace. The goal is to get their blood flowing and muscles ready.
🎯 Skill Work (40 min)
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Kick Drills (15 min) — Use kickboards and focus on flutter and dolphin kicks. Swim 4x50 meters with kickboards, alternating between kicks. Key coaching cue: "Keep your legs straight and snap from the hips." Success looks like consistent, powerful kicks.
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Technique Focus (15 min) — Break into small groups and work on stroke technique. Use one lane for freestyle, another for backstroke, and the third for breaststroke. Swim 4x50 meters focusing on one stroke, rotating groups every 5 minutes. Key coaching cue: "Long strokes, keep it smooth." Success is improved stroke efficiency.
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Turns and Finishes (10 min) — Practice flip turns and open turns with a 25-meter sprint into a turn and a strong finish. Do 6 repetitions. Key coaching cue: "Explode off the wall." Success is a quick, efficient turn with a solid push-off.
🏃 Game Time (20 min)
- Relay Races — Split the group into three teams of four. Run a series of 4x25 meter relays, mixing up the strokes (e.g., freestyle, backstroke, breaststroke). Modified rules: everyone must swim a different stroke. Look for team spirit and fun competition.
🧊 Wrap Up (5 min)
- Cool Down Swim — Swim 100 meters easy, focusing on relaxed strokes. Then, gather the kids for a quick chat: "What's one thing you learned about your stroke today?" Finish with high-fives all around.
🎒 What to Bring
- 12 kickboards
- 6 lane markers
- 1 stopwatch
- 6 cones for organizing groups
📋 Coach's Cheat Sheet
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"Keep your legs straight and snap from the hips."
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"Long strokes, keep it smooth."
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"Explode off the wall."
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Common Mistake: Kids tend to rush their strokes — remind them to slow down and focus on technique.
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Common Mistake: Some might struggle with turns. Gently correct by demonstrating a proper turn.
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Praise loudly when you see a swimmer improve their stroke technique or nail a turn.
✅ Coach Coach Check
- Every kid gets water time in every drill
- No standing around on the pool deck
- At least one fun relay race included
- Age-appropriate intensity with a focus on fundamentals and fun
Coach your best practice tonight
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Build your swimming planSwimming practice questions
What should a swimming practice for 13–14 year olds look like?
By thirteen and fourteen, kids can train much like older athletes — structured warmups, focused skill work, tactical drills, and competitive game situations. They can handle repetition and correction, and many are genuinely committed. Push the intensity and the details, but keep the environment positive: this age quits fastest when practice becomes a joyless grind.
How do I structure a youth swim practice?
Warm up, drill a stroke or skill, do a main set matched to their level, then a fun finisher like a relay. Mixing drills and games into the yardage keeps kids engaged.
How do I keep young swimmers motivated?
Blend technique work with games and relays, celebrate small improvements, and vary the sets. Kids stay when practice is challenging and fun, not just black-line staring.
How long should a youth swim practice be?
45–60 minutes for younger or newer swimmers, longer for older competitive groups. Match the total yardage to their age and conditioning.