Daily Dryland Swimming Workouts #41 – Intro to Jump Rope

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

Jumping Rope

If you haven’t yet incorporated jumping rope into your at home workout routine, now is the time. Don’t have one yet? Definitely invest in one off the internet or, if you can get to your local sporting goods store, one from there. Looking for a real challenge? Get a heavier rope.

If you don’t have access to a jump rope right now, you can still do this workout – just find some small weights (about 1 pound total works) and mimic the actions. You won’t get the same benefit of coordination, but if you focus on keeping a rhythm and not cheating the motions, it will still be a good workout.

This is a solid 10-minute beginner jump rope workout. If you’re ready for more, increase the ‘work’ interval while maintaining the same 10 second rest interval, or run through the workout multiple times.


Warmup for this workout with some butt-kickers and High knee lifts, then once you’re warm, do some good status stretching.

Main Set

Courtesy: Jump Rope Dudes

Cool Down

More stretching. Focus on your calves and hamstrings, as they’ll take the brunt of the work on this one.



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About Braden Keith

Braden Keith

Braden Keith is the Editor-in-Chief and a co-founder of SwimSwam.com. He first got his feet wet by building The Swimmers' Circle beginning in January 2010, and now comes to SwimSwam to use that experience and help build a new leader in the sport of swimming. Aside from his life on the InterWet, …

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