It's Summer, and that means pool time. Besides being a fun recreational activity, swimming is a great way to burn calories and stay cool. And since getting back into the routine of swimming can feel a little daunting, I made a workout for you. I think it's a good idea to have your exercise plan in hand when you work out, so print [1] this page and take it with you to the pool. If you're new to swimming, here's a beginner swim workout [2] to get you started.

To check out the workout, continue reading.
Warmup:
100 yds freestyle — easy
100 yds pull* freestyle
50 yds kick** freestyle
50 yds kick backstroke
50 yds kick breaststroke

The Main Event:
200 yds freestyle (rest: 30)***
100 yds backstroke (rest: 15)
50 yds freestyle (rest: 10)
200 yds medley — your choice of strokes, mix it up

Cooldown:
100 yds kick medley — you choose strokes
100 yds freestyle — easy

TOTAL WORKOUT = 1,100 yards
Distance = .67 miles ( a swimmer's mile is 1,650 yards [3] not 1,750 — or 1,500 meters)
Repeat the main event and add an extra 550 yards for a total of 1,650 yards, or a mile!

*Pull: Hold a buoy [4] with your legs and use only your arms to swim
**Kick: Use a kickboard and use just your legs to power yourself across the pool
***Rest the listed amount between reps/laps