Swim Training - Fast Results in 4 Weeks

Other than one season on a community swim team when I was a tween and training for a sprint triathlon as an adult, I've never been into swimming for fitness. I was more into sucking down the powdered Lime Jell-O us kid swimmers rationalized in the name of pre-race energy, anyway.

However, if you love to swim and are considering jumping back in the water for fitness, consider this four-week swim program for better technique and solid training goals. Here are a few tips before you start ripping off laps:

• Make sure your training pool is a minimum of 20 to 25 yards long or you'll be spending more time turning than swimming.
• Invest in a waterproof swim watch or make sure there's a large pace clock poolside. You'll need to monitor your gains, the 2012 Olympics aren't far off.
• Kickboards and pull buoys (floating foam placed between thighs) are good for specific drill work. Tight-fitting suits cut drag -- guys, lose the baggy jams.

Now you're ready for week one, involving targeted exercises like streamline pushes off the wall, one-armed laps, catch-up drills, flutter kicks and freestyle swims. Excited, yet? After weeks one through four, you'll be able talk chlorine jargon with the likes of Michael Phelps.