Winter, in many places, forces us to move our workouts indoors and swimming is the perfect way to stay inside and get your heart rate up.

Here's a workout I did recently. Try it you'll like it.

Warm up:
100 yrds Freestyle - easy
100 yrds kick Freestyle
100 yrds pull Freestyle
100 yrds kick Backstroke

The Main Event:
100 yrds Freestyle
25 yrds Butterfly or Breaststroke
100 yrds Freestyle
50 yrds Backstroke
100 yrds Freestyle
75 yrds Breaststroke

Intervals:
50 yrds Freestyle sprint
(rest :30)
50 yrds Backstroke sprint
(rest :30)
50 yrds Breastroke sprint
(rest :30)

Cool Down:
50 kick Freestyle
50 kick Backstroke
100 Freestyle - easy

Total is 1,200 yards, which equals a little more than 0.68 miles. If you want a longer work out repeat the Main Event for an extra 450 yards, totaling 1650 yards or 0.93 of a mile.

Don't forget to stretch out in the shower when you are done.

Fit's Tip: Print out this workout and take it to the pool with you. It might get a little wet, but paper coach is better than no coach at all.