How to learn double unders with a jump rope
Getting the rope under your feet twice in one jump. The setup and drills that unlock the movement.
How to structure a pool swim workout
Warm-up, drills, main set, cool-down: the structure that turns laps into real training.
Swimming laps with no plan feels nice, but you won't improve much. A structured session works technique and endurance in the same time in the water.
The basic structure
- Warm-up: 200 to 400 m easy, mixing strokes.
- Drills: 4 to 8 lengths of technique work (catch-up, closed fists, kick).
- Main set: repeats with short rest, for example 8 x 100 m with 20 seconds' rest.
- Cool-down: 100 to 200 m very easy.
Distances
In a 25 m pool, 100 m is 4 lengths. Count distance rather than lengths: it makes sessions easier to follow and compare.
To improve
Keep the same session for a few weeks and see whether the repeats feel easier or need less rest. Then add a repeat or shorten the recovery.
Volta has swim workouts written by distance, from technique to endurance, shown step by step with the rest counted down for you.
Let Volta plan your week.
