Most of us swam as children and loved it. As a child, I swam all summer in an old quarry near my upstate New York home. Then, as now, I found swimming fun. And it's an awesome full-body aerobic sport that also tones muscles. It causes little stress to your joints and bones, which makes it truly an activity you can enjoy your entire life.

The secret to swimming well is to work with the water. To accomplish this, I teach people to swim from their core. By that, I mean not just your abs but also your hips and shoulders. Just as you use your core when throwing a ball, you also use it to propel yourself through the water. The following workout will help you learn this concept. And if you follow the four-week training plan, you'll gain the cardiovascular and muscle-toning benefits inherent in swimming, and you'll likely decrease your stroke count--the number of strokes required to swim the length of the pool. And the fewer strokes it takes, the faster and more efficient a swimmer you'll be.

My plan will also prepare you to complete a straight 200- to 400-yard swim, with a lower stroke-per-length count than you have at the outset. If you're already a competent swimmer, you'll find the drills accompanying the following technique tips will help you further refine your ability. So whether you swim for fun or want to join a team, get that suit out and get back in the pool.

DOWNLOAD SWIMMING WORKOUT

Kim Brackin is the cohead coach of the Auburn University Women's swim team, the 2002 and 2003 ncaa champion. She helped Auburn place its first woman, former Auburn swimmer Rada Owen, (the model for this feature), on the 2000 Olympic Team, and was named 2003 ncaa Coach of the Year.