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Kenneth is the founder and head coach of One with the Water, a nonprofit swim school that offers need-based scholarships to children with special needs, adults, low-income families, and service-disabled Veterans. He is a certified US Paralympic Disabilities Swim Coach and a strength and conditioning coach.
3. For reference the American College of Sports Medicine has created a chart with estimates based on time and weight, rather than total distance.
• A 130-pound person swimming freestyle for one hour will burn 590 calories swimming fast, and 413 calories swimming slower.
• A 155-pound person swimming freestyle for one hour will burn 704 calories swimming fast, and 493 calories swimming slower.
• A 180-pound person swimming freestyle for one hour will burn 817 calories swimming fast, and 572 calories swimming slower.
• A 205-pound person swimming freestyle for one hour will burn 931 calories swimming fast, and 651 calories swimming slower. (Source: https://www.nutristrategy.com/
4. When comparing strokes, as a general rule one hour of breaststroke at a moderate speed is equivalent to a slower freestyle, while a technically proficient, moderate intensity backstroke roughly equates to a fast freestyle workout. The heavy hitter though, is the butterfly, burning anywhere from 700 to 1100 calories in an hour (based on weight.) Try it if you dare though, as the butterfly is the most technically demanding stroke in the pool!
5. Finally, it’s important to remember that while we’ve established that fast freestyle will burn more than a slow one, and butterfly will burn like fire, discernment is still necessary when choosing your workout. If you can sustain a more extended workout doing a moderate speed breaststroke, you may burn more calories in the long run than doing a short sprint freestyle workout. If you swim a slow, inefficient butterfly, you want to choose a stroke you are more technically capable of swimming or consider adult swim lessons to improve your swimming technique, gain confidence, and become One with the Water.