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.
