Many of us are starting to move our workouts indoors. Temperatures are cooling off and daylight is becoming increasingly limited; the days are going to get even shorter. One way to move your cardio inside is swimming and here is a fun workout to try. Sprinting intervals are not just for running; they're great for the pool too. I suggest adding some sprints into your swimming workouts to keep things fresh and challenging. Check out this simple workout and try it next time you head to the pool. Better yet, print it out [1] and use it as your excuse to head to the pool. I have even added some kicking sprints to target your legs too.

To see the workout, just .

Warm up:
100 yrds Freestyle — easy
50 yrds kick Freestyle
50 yrds kick Backstroke
50 yrds kick Breaststroke
100 yrds pull* Freestyle

The Main Event:
200 yrds Freestyle

Sprints
8 x 25 yrds alternating Freestyle, Backstroke, Breaststroke and Butterfly***
(rest :10)**

200 yards Freestyle

Kick Sprints
4 x 25 yrds Freestyle kickboard sprint
(rest :20)
4 x 25 yrds Breaststroke
(rest :20)

200 yards Freestyle
100 yards Breaststroke

Cool Down:
50 Backstroke
50 pull Freestyle
100 Freestyle — easy

* Pull: Hold a buoy [2] with your legs and use only your arms to swim
** Rest the listed amount between reps/laps
***If you don't swim Butterfly, substitute Freestyle

This workout is 1650 yards, a mile. A swimmer's mile is 1500 meters [3], or roughly 1650 yards — 66 lengths in a 25 yard pool.

Fit's Tips: If you are new to swimming check out this beginner's program [4] to get you from sitting on the side of the pool to swimming a mile.