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Primary
Secondary
| Goal | Sets | Reps | Rest |
|---|---|---|---|
| Strength | 6-8 | 30s sprint | 90s recovery |
| Hypertrophy | 1 | 30-45 min steady | N/A |
| Endurance | 1 | 45-60 min steady | N/A |
| Fat Loss | 8-10 | 30s all-out | 60s easy |
Add Swimming to your workout. FitCommit tracks sets, reps, and calories burned.
V2 coming soon. Join 500+ users before launch.
6
cal/min light
10
cal/min moderate
14
cal/min vigorous
Fastest and most common stroke
Supine, great for back muscles
Full body power, advanced stroke
Swimming can be done as a warmup or at the end of your session. For fat loss, post-weight-training cardio is effective.
Add weight in small increments (2.5-5 lbs) when you can complete all prescribed sets and reps with good form. Track your lifts and aim for progressive overload over weeks.
Swimming is generally safe when performed with proper form and appropriate weight. Warm up with lighter sets before your working weight. Start light and increase gradually if you have concerns.
At moderate intensity, Swimming burns roughly 10 calories per minute. A 30-minute session burns approximately 300 calories, though this varies by body weight and effort level.
FitCommit calculates your exact macros from an AI body scan, tracks food with camera scanning, and helps you hit your training goals. Free 7-day trial.
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