• Your Slimming Swimming Plan

    Beat the heat and feel the burn with this 30-minute swimming routine.

    Power to the pool! With every stroke and kick, your entire body is working against the resistance of water – and getting sculpted in the process. Plus, because you use so many muscles at once, swimming torches up to 700 calories an hour. We have just one complaint about water workouts: like treadmill sessions, they can get kind of monotonous. That’s why we love this new plan designed by USA Triathlon coach Melissa Mantak, owner of the Empowered Athlete, a training company in Denver. It combiens laps with boredom-busting drills that increase the challenge on your lower body even further and help improve your technique. Do this routine (two times consecutively if you want to double the calorie burn!) and watch the time – and the flab – float away.

    BOOTY BONUS
    Banish butt jiggle – and strengthen every muscle – with this move. (Don’t say we didn’t warn you – it’s tough!)
    Vertical Kick Drill
    1. Stand in chest-level water with arms extended at sides and quickly move your legs forward and back. Once you’re hovering in the water, lift arms to shoulder height, elbows bent and palms pressed together.

    2. Continue kicking for 10 seconds, then raise arms overhead and kick for 10 seconds more.

    YOUR WORKOUT PLAN

    WHAT TO DO RPE*
    Swim three laps**, any stroke, easy pace 3-4
    Vertical kick drill for 20 seconds 7-8
    Swim one lap with a kickboard, moderate pace 5
    Swim three laps, freestyle, moderate pace 6-7
    Swim one lap, any stroke, easy pace 5
    Vertical kick drill for 20 seconds 7-8
    Swim one lap with a kickboard, moderate pace 5
    Swim three laps, freestyle, moderate pace 6-7
    Swim three laps, any stroke easy pace 3-4

    *RPE stands for Rate of Perceived Exertion (1 being the easiest and 9-10 being the most difficult)
    **One lap is two lengths of a standard pool.

    Workout intensity moderately hard
    Equipment needed a kickboard
    Total time approximately 30 minutes depending on speed
    Calories burned approximately 300 depending on speed; calorie burn is based on a 66kg woman

    *This article first appeared in SHAPE US Magazine August 2012

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