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Swimming, freestyle
Swimming, freestyle is a 8.3 MET exercise. At 75 kg that is about 10.9 kcal a minute, or 218 kcal in 20 minutes. Form cues, common mistakes and how to progress.
CardioKit: PoolWorks: Whole body, heart, lungs
Calories burned by body weight
| Body weight | kcal/min | 10 min | 20 min | 30 min | 45 min |
|---|---|---|---|---|---|
| 55 kg | 8.0 | 80 | 160 | 240 | 359 |
| 65 kg | 9.4 | 94 | 189 | 283 | 425 |
| 75 kg | 10.9 | 109 | 218 | 327 | 490 |
| 85 kg | 12.3 | 123 | 247 | 370 | 556 |
| 95 kg | 13.8 | 138 | 276 | 414 | 621 |
How to do it well
- Long body line, head neutral
- Rotate from the hips
- Exhale into the water, not at the surface
Common mistakes
- Lifting the head to breathe
- Crossing the hand over the centre line
- Kicking from the knees
Make it harder or easier
Progression. Interval sets with a clock.
Regression. Kickboard and pull-buoy drills.
Form notes are general coaching guidance, not treatment. If a movement causes pain, stop and speak to a clinician or a qualified coach.
What ten minutes is worth
Ten minutes of swimming, freestyle costs about 109 kcal at 75 kg. In energy terms that is close to 2 123 steps of brisk walking. The comparison is energetic only: your phone counts steps, not effort.
Frequently asked questions
How many calories does swimming, freestyle burn?
At 75 kg, about 10.9 kcal a minute — roughly 218 kcal in 20 minutes and 490 in 45. Multiply by your own weight over 75 kg to adjust.
What is the MET value of swimming, freestyle?
8.3, from the 2011 Compendium of Physical Activities (Compendium 18240, swimming, moderate). That means it costs about 8.3 times your resting energy use.
How many steps is it worth?
Ten minutes is worth roughly 2 123 brisk-walking steps in energy terms. It is an energy comparison, not a step count your phone will record.
Source: 2011 Compendium of Physical Activities (Ainsworth et al.) — Compendium 18240, swimming, moderate · checked 2026-09-02
Related exercises
Easy running (8 km/h)
MET 8.3 · 10.9 kcal/min at 75 kg
Tempo running (12 km/h)
MET 11.8 · 15.5 kcal/min at 75 kg
Brisk walking (5.5 km/h)
MET 4.3 · 5.6 kcal/min at 75 kg
Cycling (19-22 km/h)
MET 8.0 · 10.5 kcal/min at 75 kg
Rowing machine
MET 7.0 · 9.2 kcal/min at 75 kg
Stair climbing
MET 8.8 · 11.6 kcal/min at 75 kg
All exercises · Calories burned by activity · Daily calorie needs
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