A 25-session plan designed to increase aerobic calorie burn. Sessions progress from 2000m to 2500m per session. Your body burns fat efficiently after 20–30 minutes of sustained aerobic effort.
Warm-up: 4 × 200m mixed strokes.
Technique: 12 × 25m freestyle.
Aerobic: 2 × 200m aerobic sets + 500m continuous mixed strokes.
Cool-down: 50m easy + stretching.
Warm-up: Mixed stroke warm-up.
Technique: 8 × 25m freestyle.
Aerobic: 8 × 50m with fins + 8 × 50m with pull buoy.
Cool-down: 50m easy + stretching.
Warm-up: 3 × 300m mixed strokes.
Technique: 12 × 25m freestyle.
Aerobic: Paddles/fins combinations + 5 × 100m intervals.
Cool-down: 50m easy + stretching.
Warm-up: 400m mixed strokes.
Technique: 12 × 25m freestyle.
Aerobic: 16 × 25m kick + 5 × 200m mixed equipment sets.
Cool-down: 50m easy + stretching.
Warm-up: 400m backstroke warm-up.
Technique: 8 × 25m freestyle.
Aerobic: 12 × 25m paddles + 800m continuous freestyle + 500m mixed strokes.
Cool-down: 50m easy + stretching.
Warm-up: 300m freestyle.
Technique: 8 × 25m.
Aerobic: 4 × 400m mixed with fins and paddles variations.
Cool-down: 50m easy + stretching.
Warm-up: 2 × 150m mixed strokes.
Technique: 16 × 25m freestyle.
Aerobic: Double-arm backstroke sets + 20 × 50m interval work.
Cool-down: 50m easy + stretching.
Warm-up: 12 × 50m backstroke.
Aerobic: 4 × 400m with progressive equipment (pull buoy → paddles → fins → combined).
Cool-down: 50m easy + stretching.
Warm-up: 4 × 200m mixed strokes.
Technique: 8 × 50m various kick drills.
Aerobic: 2 × 200m sets + 600m continuous with paddles.
Cool-down: 50m easy + stretching.
Warm-up: 3 × 100m freestyle.
Technique: 8 × 25m with pull buoy.
Aerobic: 300m mixed strokes + 1200m continuous freestyle.
Cool-down: 50m easy + stretching.
Warm-up: 2 × 400m mixed strokes.
Technique: 8 × 50m butterfly drills.
Aerobic: Multiple kick/pull intervals + 300m backstroke kick.
Cool-down: 50m easy + stretching.
Warm-up: 20 × 25m.
Technique: 6 × 50m progression.
Aerobic: 300m kick + 3 × 400m interval sets.
Cool-down: 50m easy + stretching.
Warm-up: 500m mixed strokes.
Technique: 6 × 50m breaststroke drills.
Aerobic: 300m kick + 1000m continuous mixed strokes.
Cool-down: 50m easy + stretching.
Warm-up: 600m mixed strokes.
Technique: 6 × 50m butterfly drills.
Aerobic: 16 × 25m + 4 × 200m + 2 × 100m mixed sets.
Cool-down: 50m easy + stretching.
Warm-up: 4 × 200m mixed backstroke drills.
Aerobic: 1600m continuous freestyle.
Cool-down: 50m easy + stretching.
Warm-up: 600m mixed strokes.
Aerobic: Progressive intensity intervals — 24 × 50m with varied effort.
Cool-down: 50m easy + stretching.
Warm-up: 6 × 100m technical drills.
Technique: 10 × 50m breaststroke.
Aerobic: 3 × 400m mixed equipment sets.
Cool-down: 50m easy + stretching.
Warm-up: 12 × 50m mixed strokes.
Technique: 300m freestyle with closed fist / half-open hand variations.
Aerobic: 4 × 50m kick + 600m mixed pull sets + 12 × 50m backstroke.
Cool-down: 50m easy + stretching.
Warm-up: 2 × 300m mixed strokes.
Technique: 8 × 50m backstroke drills.
Aerobic: 10 × 50m kick + 3 × 300m mixed equipment.
Cool-down: 50m easy + stretching.
Warm-up: 300m backstroke.
Technique: 8 × 25m closed fist / open hand variations.
Aerobic: 2000m continuous freestyle.
Cool-down: 50m easy + stretching.
Warm-up: 4 × 150m mixed drills.
Technique: 8 × 50m breaststroke.
Aerobic: 400m kick + 2 × 500m mixed strokes.
Cool-down: 50m easy + stretching.
Warm-up: 6 × 150m mixed warm-up.
Technique: 20 × 25m closed fist / open hand variations.
Aerobic: 5 × 200m progressive intensity sets.
Cool-down: 50m easy + stretching.
Warm-up: 3 × 400m building pace.
Technique: 8 × 50m backstroke drills.
Aerobic: 12 × 25m butterfly kick + 500m continuous mixed.
Cool-down: 50m easy + stretching.
Warm-up: 1000m mixed strokes.
Technique: 16 × 25m freestyle.
Aerobic: 400m mixed strokes + 600m alternating equipment sets.
Cool-down: 50m easy + stretching.
Warm-up: 300m backstroke with drills.
Aerobic: 2500m continuous freestyle. 🎉 Final session!
Cool-down: 50m easy + stretching.