Daily Dryland Swimming Workouts #71 – Jump Ropes (New Skill: Heel Touches)

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 Rope

It’s time for another jumprope workout. If you’re just now getting into jumproping, you can catch up with these past workouts that will help feed your skills and progression:


  • 20 jumping jacks
  • 20 lunges
  • 60 seconds regular jump rope

Skill Enhancement

First, spend about 5 minutes working on your double unders, which we learned about in the last jump rope workout, using this video:

Then spend abut 10 minute working on heel touches

Main Set

  • 5 minutes MAX jump rope (go as long as you can, when you need a break, rest 30 seconds, and go as long as you can again, until 5 minutes)
  • 60 seconds double unders
  • 60 seconds top speed jump rope
  • 10 burpees

2 minutes rest

  • 5 minutes MAX jump rope
  • 60 seconds heel touches
  • 60 seconds top speed jump rope
  • 10 burpees

2 minutes rest

  • 5 minutes MAX jump rope
  • 60 seconds side to side jump rope
  • 60 seconds top speed jump rope
  • 10 pushups

Cool Down

Really work on stretching out your calves and glutes after this one, and spend about 10 minutes on myofascial release.

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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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