M O V E 1

Alternating Superwoman> Lie facedown with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few inches off the floor, then simultaneously lift your left arm and right leg six to eight inches (A) Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B) Thats one rep. Do 10.

M O V E 2

Down Dog Sweep> Lie facedown with your arms extended forward, palms facing down, legs straight back and together. Raise your arms and legs a few inches off the floor, then simultaneously lift your left arm and right leg six to eight inches (A) Keeping your head and chest lifted, switch arms and legs, lifting your right arm and left leg (B) Thats one rep. Do 10.

* Most lap pools are 25 yards or meters long, while Olympic-size pools are 50 meters. If youre unsure, ask the pool manager or lifeguard.

GEt A PlAnLap swimming is far more productive (and a lot more fun!) when you have a plan, like this beginner-friendly one from Washington and Lee University swim coach Joel Shinofield. The effort level is based on your rate of perceived exertion (RPE), or how hard you feel like youre working. Use a scale of 1 to 10, with 1 meaning very little exertion (floating in the water on spring break) and 10 meaning full-out effort (trying to keep up with Dara Torres). Do this workout two or three days a week, followed by the total-body workout to the right.

MIX MAStER WORKOUt

tOtAl-BODy POSt-SWIM WORKOUtThese moves, created by Kris Houchens, former YMCA National Champion and coach of Indy SwimFit in Lafayette, Indiana, is a perfect complement to your swim session. The toning moves will help you get that long, lean look swimmers are known for, hit the few muscles that swimming misses, and strengthen the ones you use during your strokes to make you an even better swimmer. Two or three days a week, do two sets of the following moves in the order shown, right after you hop out of the pool. You can do them with or without shoes, and you might want to put down a towel if youre on a concrete or slippery surface.

your total-body swim workout Firm up fast with these in and out of the pool moves youll actually have fun doing.

1 w o m e n s h e a lt h / womenshealthmag.com

M O V E 3

Uneven Pushups> Get into a pushup position with your left hand on top of a rolled-up towel and your right hand on the floor (A) Lower into a pushup until your chest is as close to the floor as possible (B) Press back up. Do five or six reps, then repeat with your right hand on the towel and your left hand on the floor. Quick Tip: If this move is too difficult, start in a modified pushup position, with your knees on the ground.

M O V E 4

Inverted Hamstring> Stand with your arms at your sides, knees slightly bent (A) Lift your right leg behind you, bend to lower your torso until its parallel to the ground, and raise your arms out to the sides until theyre in line with your shoulders, palms facing down (B) Return to start. Thats one rep. Do 10, then switch legs and repeat. Quick Tip: Feeling offbalance? Hold on to a chair, tree, wall, or other support.

M O V E 5

Glute Bridge with Knee Squeeze> Lie faceup with your knees bent and feet flat on the floor. Place a rolled-up towel between your knees and hold it there as you perform the movement (A) Raise your hips so that your body forms a straight line from your shoulders to your knees. Dont allow the towel to slip (B) Pause, then lower your hips toward the floor. Thats one rep; do eight to 12.

M O V E 6

Star Ups> Lie on your back with your arms and legs outstretched so that your body forms an X. Brace your core and raise your head, arms, and legs a few inches off the floor (A) From that position, simultaneously bring your right arm and left leg together over your abdomen (B) Lower back to start. Repeat on the opposite side. Thats one rep. Do eight to 12. Quick Tip: Slowly raise and lower your arms and legs in a fluid, controlled movement. M O V E 7

Side Plank Reach> Assume a side plank position, left elbow on the floor directly beneath your left shoulder, right arm along the side of your body. Stagger your feet so the right is in front of the left (A) In one motion, drop your hips slightly, then lift them as high as possible while sweeping your right arm overhead (B) Return to start. Thats one rep. Do eight to 12, then switch sides and repeat.

M O V E 8

Scorpion> Lie facedown, arms out to the sides at shoulder height (A) Lift your right leg off the floor, bend your knee 90 degrees, and, twisting your torso, reach your leg across your body and touch your foot to the floor near your left arm (B) Hold for two seconds, then return to start. Thats one rep. Repeat on the other side, and keep alternating until youve done eight to 12 reps on each side.

2 w o m e n s h e a lt h / womenshealthmag.com