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 Round 3
This is our 3rd round of jump rope workouts in this series. If you’ve been following along, and/or practicing on your own, you should be getting more comfortable with the jump rope by now.
If not, try either the beginner or advanced-beginner workouts that we’ve done previously.
The hope is that adding jump rope to your workout will both keep your brain stimulated as you learn new skills, and mix up your cardio.
Warmup
A good way to warm up for jumping rope is by…jumping rope!
- 60 seconds high knee walking
- 5 body weight squats
- 2 minutes easy jump rope
Drill Set
Double unders
Double under are when you do two spins for every jump. Work through this video with Dave Hunt to learn double under. We’ll practice them later.
Main Set
- 3 minutes high intensity jumping (as fast as you can go and maintain the pace for the full 3 minutes)
- 30 seconds rope swings (without jumping)
- 10 burpees
60 seconds rest
- 2 minutes high intensity jumping
- 2 minutes boxer skip
- 10 burpees
60 seconds rest
- 4 minutes moderate intensity jumping
- 60 seconds double unders
- 10 burpees
60 seconds rest
- 2 minutes high intensity jumping
- 60 seconds rope swings (without jumping)
- 2 minutes streamline jumps (no rope)
60 seconds rest
- 2 minutes high intensity jumping
- 60 seconds double unders
- 2 minutes high knee jumping
60 seconds rest
- 5 minutes jump rope (any pace you can hold for 5 minutes)
- 10 burpees
Cool down
A good full-body, static stretch works best here, with special focus on your hamstrings, forearms (the oft-neglected muscle in stretching), and calves.