Fat-Burning Swimming Plan: 25 Workouts (1500m–2000m)

A 25-session plan designed to increase aerobic calorie burn. Your body starts burning stored fat after 20–30 minutes of continuous exercise. Sessions progress from 1500m to 2000m.

Guidelines

Odd sessions: use fins. Even sessions: use pull buoy and paddles.
Continuous swim sessions: 1, 7, 14, 18, 21, and 25.
Continuous swimming builds from 400m to 2000m across the plan.

Swimming Workout Plan

Session 1 — Continuous Swim (1550m)

Warm-up: 2 × 250m (20″ rest) — double-arm backstroke + freestyle + normal backstroke.

Technique: 8 × 25m freestyle (10″ rest).

Aerobic: 400m freestyle with fins; then 400m continuous mixed strokes.

Cool-down: 50m easy + stretching.

Session 2 (1550m)

Warm-up: 100m freestyle + 100m backstroke + 100m breaststroke.

Technique: 8 × 25m freestyle (10″ rest) — underwater recovery.

Aerobic 1: 10 × 50m kick in various strokes (15″ rest).

Aerobic 2: 10 × 50m freestyle with pull buoy (15″ rest).

Cool-down: 50m easy + stretching.

Session 3 (1650m)

Warm-up: 400m freestyle + 300m backstroke + 200m breaststroke.

Technique: 12 × 25m freestyle (10″ rest) — catch-up drill, thumb to ear.

Aerobic: 8 × 50m freestyle with fins at 70% (10″ rest).

Cool-down: 50m easy + stretching.

Session 4 (1600m)

Warm-up: 200m normal freestyle + 150m hard backstroke + 100m fast mixed strokes.

Technique: 8 × 25m freestyle (10″ rest) — touch kickboard + catch-up drill.

Aerobic 1: 12 × 25m kick in various strokes (10″ rest).

Aerobic 2: 3 × 200m (20″ rest) — pull buoy / paddles / normal swim.

Cool-down: 50m easy + stretching.

Session 5 (1650m)

Warm-up: 400m backstroke — double-arm + left arm only + right arm only + normal.

Technique: 8 × 25m freestyle (10″ rest) — side kick left/right alternating.

Aerobic 1: 400m comfortable continuous freestyle.

Aerobic 2: 2 × 300m with fins (20″ rest) — freestyle + backstroke.

Cool-down: 50m easy + stretching.

Session 6 (1650m)

Warm-up: 300m freestyle with double flip turns.

Technique: 8 × 25m freestyle (10″ rest) — 12.5m explosive finish + 12.5m weak finish.

Aerobic 1: 2 × 400m (30″ rest) — 200m freestyle + 200m backstroke: first with pull buoy, second with paddles.

Aerobic 2: 300m kicking without kickboard.

Cool-down: 50m easy + stretching.

Session 7 — Continuous Swim (1650m)

Warm-up: 3 × 100m (10″ rest) — freestyle, backstroke, mixed.

Aerobic 1: 12 × 25m freestyle kick at 100% with fins (5″ rest).

Technique: 8 × 25m freestyle (10″ rest) — catch-up drill + underwater recovery.

Aerobic 2: 800m continuous aerobic freestyle.

Cool-down: 50m easy + stretching.

Session 8 (1750m)

Warm-up: 400m mixed without freestyle.

Aerobic 1: 16 × 25m backstroke kick at a good pace (5″ rest).

Aerobic 2: 3 × 300m (15″ rest) — pull buoy / paddles / normal backstroke.

Cool-down: 50m easy + stretching.

Session 9 (1650m)

Warm-up: 2 × 200m (30″ rest) — 75m freestyle + 50m mixed kick + 75m freestyle.

Technique: 4 × 50m butterfly (10″ rest) — 25m butterfly kick + 25m two kicks one stroke.

Aerobic 1: 8 × 100m with fins (5″ rest) — 50m freestyle + 50m kick.

Aerobic 2: 200m continuous backstroke kick.

Cool-down: 50m easy + stretching.

Session 10 (1750m)

Warm-up: 6 × 100m freestyle (10″ rest) — 25m full stroke + 25m left arm + 25m right arm + 25m full stroke.

Technique: 8 × 25m freestyle pull (10″ rest) — focus on stroke finish.

Aerobic: 3 × 300m (20″ rest) — pull: backstroke+freestyle; paddles: freestyle; pull+paddles: backstroke.

Cool-down: 50m easy + stretching.

Session 11 (1650m)

Warm-up: 600m — backstroke + left arm only freestyle + right arm only freestyle + normal freestyle.

Technique: 4 × 50m butterfly (10″ rest) — breaststroke kick + underwater recovery.

Aerobic 1: 8 × 50m (10″ rest) — 25m freestyle kick + 25m touch kickboard.

Aerobic 2: 4 × 100m paddles (10″ rest).

Cool-down: 50m easy + stretching.

Session 12 (1750m)

Warm-up: 400m freestyle — alternating 50m normal and 50m catch-up with strong kick.

Technique: 6 × 50m (10″ rest) — 25m counting strokes well + 25m counting fewer strokes.

Aerobic 1: 200m kick with vertical kickboard.

Aerobic 2: 2 × 400m aerobic freestyle (20″ rest) — 60–70% effort.

Cool-down: 50m easy + stretching.

Session 13 (1750m)

Warm-up: 200m easy backstroke + 200m normal breaststroke + 100m hard double-arm backstroke.

Aerobic: 48 × 25m freestyle (max 5″ rest) — steady consistent pace.

Cool-down: 50m easy + stretching.

Session 14 — Continuous Swim (1750m)

Warm-up: 300m mixed without freestyle.

Aerobic 1: 1200m continuous aerobic freestyle.

Aerobic 2: 200m hard backstroke kick.

Cool-down: 50m easy + stretching.

Session 15 (1850m)

Warm-up: 600m — backstroke + freestyle + alternating.

Technique: 4 × 50m butterfly (10″ rest) — eight kicks one stroke + strong finishes.

Aerobic 1: 12 × 25m kick (5″ rest).

Aerobic 2: 5 × 100m freestyle with fins (15″ rest).

Aerobic 3: 2 × 100m freestyle (15″ rest) — one building up, one slowing down.

Cool-down: 50m easy + stretching.

Session 16 (1850m)

Warm-up: 200m freestyle + 100m backstroke + 200m breaststroke + 100m backstroke.

Aerobic: 3 × 400m (10″ rest) — pull: backstroke+freestyle; paddles: backstroke+freestyle; pull+paddles: freestyle.

Cool-down: 50m easy + stretching.

Session 17 (1750m)

Warm-up: 6 × 100m (15″ rest) — catch-up drill + backstroke kick hands up + no recovery + butterfly kick face down.

Aerobic 1: 500m continuous freestyle kick.

Aerobic 2: 600m continuous freestyle with fins.

Cool-down: 50m easy + stretching.

Session 18 — Continuous Swim (1850m)

Warm-up: 300m backstroke — double-arm + left arm only + right arm only.

Aerobic: 1500m continuous aerobic freestyle.

Cool-down: 50m easy + stretching.

Session 19 (1850m)

Warm-up: 2 × 300m (20″ rest) — double-arm backstroke with breaststroke kick + breaststroke freestyle kick + hard backstroke.

Technique: 4 × 50m backstroke (10″ rest) — three strokes per arm + catch-up drill.

Aerobic: 800m freestyle with fins — repeating: 50m easy + 50m normal + 100m hard.

Cool-down: 50m easy + stretching.

Session 20 (1950m)

Warm-up: 300m double-arm backstroke + 200m backstroke with pull buoy.

Aerobic 1: 200m backstroke kick without kickboard.

Aerobic 2: 2 × 600m continuous freestyle (20″ rest) — pull buoy / all-out.

Cool-down: 50m easy + stretching.

Session 21 — Continuous Swim (2050m)

Warm-up: 200m building double-arm backstroke.

Aerobic: 1800m continuous aerobic freestyle.

Cool-down: 50m easy + stretching.

Session 22 (1950m)

Warm-up: 2 × 150m (15″ rest) — double-arm backstroke + building freestyle + normal backstroke.

Aerobic: 2 × 800m continuous freestyle (20″ rest) — pull buoy / paddles.

Cool-down: 50m easy + stretching.

Session 23 (1850m)

Warm-up: 2 × 400m (10″ rest) — building freestyle 50–70%; technique freestyle 60%; backstroke kick 90%.

Technique: 4 × 50m backstroke (5″ rest) — many strokes vs. few strokes.

Aerobic 1: 12 × 25m freestyle kick with fins (5″ rest).

Aerobic 2: 10 × 50m mixed freestyle comfortable (5″ rest).

Cool-down: 50m easy + stretching.

Session 24 (1850m)

Warm-up: 400m freestyle + 300m backstroke + 200m breaststroke + 100m very hard freestyle.

Technique: 12 × 25m freestyle (10″ rest) — perfect technique, strong kick, strong finishes.

Aerobic: 600m — 200m freestyle kick + 200m backstroke pull + 200m freestyle paddles.

Cool-down: 50m easy + stretching.

Session 25 — Continuous Swim (2350m)

Warm-up: 300m backstroke with drills.

Aerobic: 2000m continuous freestyle. 🎉 Final session!

Cool-down: 50m easy + stretching.

Glossary

Building (progresivo): Gradually increasing your speed within a swim — start easy, finish fast.
Slowing down (regresivo): The opposite — start fast and gradually ease off. Useful for pace control.
Butterfly: A face-down stroke with both arms sweeping forward together and a dolphin kick (legs move up and down like a mermaid).
Kickboard (tabla): A foam board you hold in front of you to isolate and train your legs.
Double-arm backstroke: Both arms pull at the same time while on your back — a common warm-up drill.
Single-arm drill: Swimming using only one arm while the other rests at your side — great for fixing stroke imbalances.
Vertical kickboard: Holding the kickboard upright to create drag, making your kick work harder.
Stroke finish (empuje): The last part of each arm pull where your hand pushes past your hip. Finishing strong adds speed.

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