Fat-Burning Swimming Plan: 25 Workouts to Boost Calorie Burn 1000m-1500m

On this page, you'll find a 25-session swimming training plan designed to increase energy expenditure through light to moderate aerobic exercise.

After 20 to 30 minutes of continuous swimming, your body begins to burn stored muscular fat and later shifts to body fat as an energy source.

To maximize calorie burn, this plan includes a mix of moderate and high-intensity aerobic exercises, along with continuous swimming sets at medium effort.

Pace variation sets (similar to Fartlek training) are also included to improve your aerobic capacity, allowing you to train longer and more efficiently.

Guidelines and Tips for Fat-Burning Swim Workouts

• Early sessions start at around 1000 meters and gradually increase to 1500 meters per session.
• Odd-numbered workouts: use fins. Even-numbered workouts: use pull buoy and hand paddles.
• Special continuous swim sessions: workouts 1, 4, 7, 11, 14, 20, and 25.
• Continuous swim distances begin at 300 meters and increase up to 1500 meters.
• Paddle usage is progressive to prevent soreness, muscle strain, or injury.
• Always use small paddles suited to your strength level — oversized paddles can lead to shoulder injuries.
• Kick sets should always be done at a strong pace to maximize their impact.
• Technique drills (although few) should be done with full concentration — proper technique leads to long-term speed improvements.
• Always swim with active and engaged legs — yes, keep those legs moving!
• It's recommended to do core exercises before or after your swim and to finish each session with a full-body stretch.