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 |
...more details
