The 22-Minute, 270-Calorie-Burning Swim
Hit the pool to burn off nearly 300 calories fast with these swimming workout drills.
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.
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I am using a riptide in my home pool. Works great
8/21/2011 12:12:09 AM Report AbuseI can't freestyle to save my life. I can backstroke, but I have just a recreational pool at my complex. So I can easily crash into kids without that swimming lane. Any recommendations for a hang-onto-the-side workout? I do ab work there, and it's awesome, and I do kicks like kids do when they're learning to swim. It's not the best workout, but I don't have any wrecks in the pool either.
8/27/2010 04:47:13 PM Report AbuseGood gyms like 24 hour and La fitness have 25 yard laned pools to swim in
8/27/2010 10:34:08 AM Report AbuseReally? Who has a 25 yard long pool in their back yard. How about something you could do in a round Intex inflatable pool?
8/26/2010 08:32:18 PM Report AbuseCan you suggest a 45 minutes swimming routine
5/2/2010 12:33:42 PM Report Abuse