- Keep Your Heart Rate Up - to around 80% of your maximum heart rate for as much of your work out as you can. To ensure you are staying in the "zone" stop after every 10 to 15 laps to count your pulse, using the pool clock, counting for six seconds then tack a zero onto the number. Vigorous swimming can burn up to 680 calories, based on a 150 pound woman.
- Play with Pool Toys - by incorporating kick boards, hand paddles, swim fins or those foam buoys you place between your legs. Not only will you burn more calories, but it these toys will help you tone arm and leg muscles, too.
- Change it up - by breaking up your laps into what pros call a ladder. Start with one lap, then two laps, three laps, four laps, five laps, six laps, and back down with, five laps, four laps, three laps, two laps, and finally one lap. Give yourself a rest of 15 to 30 seconds between each segment.
- Get Racy - Swimming fast burns calories better, but you don't have to speed through your whole workout to get the benefits. Try doing one length easy, then one length fast, two easy then two fast and so on. This is also a good way to work up your stamina.
- No Rest For the Weary - No more than 10% of your water time should be spent loitering in your lane. Try cutting your rests in half or limit your rest to 10 second pauses between laps or intervals.
How To Get Great Work-Out In The Pool
I recently made the jump... into the pool! It has been YEARS since I last did a swim work-out, but I have been hearing about the great results people are getting from their swim routine. This also a great way for aging baby boomers to stay young increase fitness and cardiovascular health. No jarring on the bones and joints, and it can be quite a stress relief as you get into your zone. If you want an even better work-out, try the following helpful tips by Mark Schubert, head of the U.S. National Team and seven-time Olympic swimming coach.