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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.
|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.