I've got a 27 minute pool workout in TUFFCUFF. I generally encourage pitchers to use pool workouts only in the off-season, because they're hard on the shoulder -- but in a good way. You just don't want to do too much in-season with all the throwing you're presumably doing. Crawl, breast stroke, back stroke, and using a flotation device between your legs so that just your arms propel you across the pool are all good types of in-pool workouts.
Be careful what you eat immediately following pool stuff. Your stomach expands and you may be eat more than you normally would to get to that "full" feeling. This is OK for some pitchers and problematic for others, who are trying to control their weight.