This Swimming Routine Is The Most Fun Way To Work Out This Summer

This article originally appeared in the May 2016 issue of SELF.

Planning on hitting the pool this summer? Squeeze in a refreshing workout, while you’re at it. “Aquatic exercise combines cardio, strength, and resistance training that’s gentle on your joints,” says U.S. Olympic team women’s head coach David Marsh. It’s low-impact, efficient, and seriously on-season. He created this challenging strength-and-cardio routine for SELF, so dust off your goggles and get your inner Missy Franklin on. 

1. No-Hands Treading

Swim to where you can’t stand up and tread water. Once you’re in a good rhythm, bring arms out, perpendicular to body, and rely solely on leg power to stay afloat. After 30 seconds, reengage arms for a 30-second rest interval. Continue for four minutes.

2. Water Sprint

Sprint a quarter of the way across shallow end of pool (feet on bottom), then swim back to wall. Sprint halfway across shallow end; swim back. Sprint three quarters of the way; swim back. Sprint full width; swim back. Rest one minute. Repeat.

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