Burn 600 Calories Without Breaking a Sweat

These cardio routines were designed for a standard 25-yard pool. To complete one lap, swim two lengths (to one end and back). If your pool is shorter, adjust the plan or follow the time estimates instead. Change your pace as necessary to meet the rate of perceived exertion (RPE) and take breaks when noted or whenever needed.

TO DO THE KICKBOARD DRILL
Hold the sides of a kickboard with palms facing each other, arms straight. Push off the wall and kick the length of the pool. To practice your breathing, put your face in the water and breathe as if you were swimming laps while you kick.

TO DO THE PULL BUOY DRILL
Place a pull buoy between your thighs, just above your knees, and squeeze your legs together to hold it. Push off the wall and swim, using only your arms to propel you.