For the past few months, SwimSwam has been posting a daily swimming workout to help inspire swim coaches around the world who are looking for new ideas to try with their swimmers. Since most of the world’s pools are currently closed for business, we wanted to give swimmers and coaches an alternative set of dryland workouts to use to stay fit during the quarantine. These workouts will be designed to be done around the house. Some will use basic equipment, like medicine balls or stretch cords, while others will be all body-weight exercises.
These workouts are provided for informational purposes only.
See more at-home training ideas on our At Home Swim Training page here
Jump Ropes #2
About a week ago, we posted a good introductory jump rope workout. If that was the beginning of your jump rope training, and you’re ready to introduce some tougher moves, this workout is for you. Did you skip the introductory jump rope training? You can pick it up here.
Warmup
3x through this circuit:
- 25 jumping jacks
- 10 air squats
- 16 front lunges (8 each leg)
- 10 pushups
- :30 rest
Followed by:
3 minutes basic jump rope, working on your rhythm
Main Set
2x through this circuit:
- 30 seconds basic jump rope
- 30 seconds rest
- 60 seconds basic jump rope
- 30 seconds rest
- 90 seconds basic jump rope
- 30 seconds rest
- 20 side hops jump rope (video)
- 30 seconds rest
- 1 minute basic jump rope
- 30 seconds rest
- 10 minute basic jump rope
- 5 minutes static calf stretching
Technique Set
Just like in the pool, it’s important to take time to learn new skills when building your jump rope repertoire. In this case, learning new skills will help you advance your workouts.
After you finish your main set, spend some time working on these two new moves. The boxer skip and high knees in place jump rope. These will help improve both your body awareness and explosiveness.