Swimming is AWESOME for fat loss if done properly Similarly to running. Slow monotonous swimming like slow monotonous jogging is AWFUL for fat loss You end up with: - less muscle - more fat - sore joints - high cortisol Sprinting on the other hand or faster, more intense and shorter running / swimming is fantastic! Here is one of my favourite swimming sessions for fat loss: Warm Up: 100 metre easy front crawl 50 m Sprint as fast as possible / 60 seconds rest x 6 50 metres easy pace breast stoke 25 m Sprint as fast as possible / 30 seconds rest x 12 50 metres easy pace breast stoke 50 m Sprint as fast as possible / 60 seconds rest x 6 Cool Down: 100 metre easy front crawl Also this session would make a fantastic running / sprint session too. The maximum I'd work without rest for fat loss would be 4.00 minutes From experience as soon as you start working for longer than this the session becomes far too aerobic. At my facility we have hundreds of fat loss templates and workouts. A real popular one of late is: 4 mins on the Prowler / 1 min rest x 3-5 sets Most people aren't fit enough to complete this, so I start clients with 1 x 4.00 minutes and build them up from there, may be adding a set every 2-3 weeks.
