Hit the pool and burn close to 300 calories in just 22 minutes with this workout from Dave Thomas, USA Swimming sport-development consultant in Colorado Springs. Performing drills in the water is the best way to improve form and prevent boredom. This routine is based on a 25-yard-long pool lane; we've given times to shoot for, but go at your own pace. If needed, take 20-second rests between each segment.
| Stroke |
Lengths |
Minutes |
| 1. Freestyle |
4 |
2 |
| 2. Alternate freestyle and backstroke |
8 |
4 |
| 3. Use a kickboard |
4 |
4 |
| 4. Freestyle using a pull buoy floating device held between legs |
4 |
2 |
| 5. Repeat #2 |
8 |
4 |
| 6. Your favorite stroke (moderate pace) |
8 |
4 |
| 7. Sprint (favorite stroke) |
2 |
1 |
| 8. Freestyle (cool down) |
2 |
1 |
Originally published in Fitness magazine, May 2006.