Piper Gevock entered her first high school regional girls swimming meet with nothing to lose. After all, the Ottumwa freshman had already booked a ticket to state having clinched a spot in the ...

In this workout from Goldstein, you’ll swim 2,200 yards, or 1.25 miles. (Most health club pools are 25 yards long; an Olympic-size pool is about 55 yards.) The warm-up and cooldown improve aerobic ...