A workout for everyone

Scott Schwab:
The workout today is one that most can do. I have talked about aspects of swimming before, but I found something today that may help each of us in a quest to become more healthy and have a leaner look.
We know that swimming provides a resistance of 768 times the amount that you would experience doing the same activity out of the water. That means anything that you do in the water is going to be more difficult and yet more rewarding. Similar to more risk more reward, exercising in the water is great.
Pool sprints:
Depending upon the depth of the pool, this can be challenging. However, the key is to stay low and drive those legs. The idea is to go back and forth as many times as possible until you are panting. The water provides more resistance, but is more friendly on your joints. If you really drive you legs, it will strengthen your legs, butt, and core like nothing else. The key is to get you heart rate up and rest for 1 minute and repeat four times. You choose the distance, but make sure you are getting yourself panting. That one minute that you take to recover is important, because your resting heart rate will continue to improve as you work hard and take short rests for recovery.
Jump around:
You have probably seen in the aerobic classes that the participants jump all over. This exercise requires you to jump across the entire length of the pool and back. If you feel like it wasn't enough repeat for one rep. The best jump is to bound. Meaning you get low like a squat and explode into jumping as far forward and as high as possible. This is great for your legs and butt where the explosive nature of a jump come from this action. Repeat four times, but keep your break to 1 minute.
Swim sprints:
Even if you don't have perfect form, giving a try never hurt anyone. It is a great way to tone your core, arms, and shoulders. I took a swimming class in college and the teacher referred to me as shamu. Mostly because I could not swim and just seemed to sink. Trust me, you are better than you think. Plus perfect practice, makes perfect performance. Choose the length and swim it as fast as you can. I usually visualize a person drowning a distance a way, and I am the only one around that can get to them. I know it may be messed up, but it really helps me push myself harder than normal. Incorporate this into the other exercises and do this 4 times at the length that you choose. Remember to only rest 1 minute.
Hardcore Abs:
Position yourself at the deck of the pool. Put your arms on the deck but face outward from the wall. As your arms are on the deck, your shoulders will be about level to the pool deck. Bring your legs up and support your weight initially with your shoulders. Begin fluttering your feet back and forth as quickly as you possibly can. The goal is to get your body as close to the 90 degree angle as possible. This will really burn up your abs, but also help your legs, butt, and back.
In short, if you can get in the water 1 or 2 times per week, you will notice huge results to your body shape and health regimen.