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An easy swim burns around 500 calories an hour, while a vigorous effort can reach up to 700 calories an hour. Swimming exercise provided workout for lower body, upper body, core, and back will all be worked and strengthen during a good swimming workout, you can go for 4 to 6 days swimming workout.
Average calorie burn varies per stroke and by speed, but youâre looking at figures around the below for someone of 60kg: 1  Freestyle, fast laps: 590 calories/hour. 2  Freestyle, slow laps: 413 calories/hour. 3  Backstroke: 413 calories/hour. 4  Breastroke: 590 calories/hour. 5  Leisurely swimming, not laps: 354.