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The 22-Minute, 270-Calorie-Burning Swim

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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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OldGuyInSpeedo wrote:

Don't forget the fins! It might seem like you're going faster (for 50 or 75 yards) but then the burn starts. With Zoomers, I've been able to get some great workouts in with 100 yards easy - 50 yards fast (like sub 30 sec). Generates LOTS of heat and gets the heart rate up there 170-190 pbm. Guessing those sets would burn 500 calories per set.

12/5/2012 12:49:22 PM Report Abuse
becky.colquitt wrote:

been doing areobics and insanity workout 3 times week in therapy exercise for people that cant do on land but need to exercise, i could not walk after being in a comma, when i got in heated pool the first time i cried,,,i can now walk and run in pool...i cant do anything in cooler water cause my muscles freeze up...

7/10/2012 04:14:20 PM Report Abuse
jetabunch wrote:

There are tons of ways to get a good workout in the pool without swimming laps. You can use a pool noodle or purchase water barbells and adapt most any gym exercise to the water. In addition to kicking at the wall, you can pick up your feet and jog around the water for a nice alternative to running on a treadmill or on the road. The options are unlimited :) Maybe your local pool has a water fitness class (like the ones I run) that can give you some ideas on how to get started. Good luck!

7/10/2012 02:32:54 PM Report Abuse
thomasclaire88 wrote:

try water jogging.

7/10/2012 12:36:54 PM Report Abuse
cgthomas1slp wrote:

I am using a riptide in my home pool. Works great

8/21/2011 12:12:09 AM Report Abuse

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