Vary the rhythm and intensity
Changing the intensity, pace and rhythm in swimming as in all sports is a foolproof way to burn a maximum of calories, because your body will have to get used to it quickly.
Rest times are also an important factor. You have two solutions to burn a maximum of calories through rest times:
If you reduce them between each series or length, your heart rate will have to adapt quickly and you will burn calories effectively, without necessarily swimming longer.
The best solution however is active recovery. Continued movement allows you to keep your heartbeat at a certain level, which will promote caloric expenditure.
One of the most classic means of active rest is the “double arm backstroke”. It helps you to relax your muscles over 50 or 100 metres, by performing scissor movements with the legs and arm cycles with the two upper limbs simultaneously, on your back.
So, remember to add diversity to your sessions! In addition to breaking the routine, if all these conditions are met, you can, at your best form, burn 700 or even 800 calories per hour! Impressive, isn’t it?