It is obviously quite slow for competitive swimming, as mentioned, but swimming a kilometer is a very good exercise at any speed. So your speed is average for casual swimmer – between the ones that could not even finish kilometer and those that are quite good without being athletes.

4 kilometers = 2.485 miles So, 4 kilometers = 4 × 0.6213711922375 = 2.48548476895 miles.

Lap to Kilometer Conversion Table

My record in a 25m pool is 40 lengths (1000m/1km). A 50m pool (Olympic length) would need 32 lengths and 9.3 metres. In a 400m Athletic track, 4 laps and 9.3m.

2.5 laps

15 minutes

As well as being a great form of cardiovascular exercise, swimming just 30 minutes a week can help to guard against heart disease, stroke and type 2 diabetes. Supports the body. Water supports up to 90 per cent of the body’s weight.

Increase your cardio swimming Swimming cardio is one of the most effective ways to lose weight including your belly fat. This requires you to keep swimming for 15-20 minutes at the time while maintaining your heart rate levels in the particular zone that we call – fat burning zone.

As you move your body through the water, your heart and lungs work harder to send oxygen to your muscles. Over time your lung capacity and stamina increase. You’ll notice your effort becomes more efficient and you can take more strokes per breath.

Can You Swim Every Day? Absolutely! You can swim seven days a week, 365 days a year – and I know some people who do this! The key is moderating your intensity and duration so your body is fresh for each workout.

As if you needed another excuse to hit the pool this summer, new research shows that swimmers live longer than walkers and runners. In a study of more than 40,000 men ages 20 to 90 who were followed for 32 years, swimmers were 50 percent less likely to die during the study period than were walkers or runners.

In many ways, swimming laps is a superior form of exercise to walking. Swimming exercises a wider range of muscle groups and burns more calories than walking, while providing many of the same benefits for the circulatory and respiratory systems.

If you want to get in a good swim workout in about 30 minutes, you should be swimming at least 20 to 30 laps as a beginner, roughly 40 to 50 laps as an intermediate swimmer, and about 60 laps or more as an advanced swimmer.

Swimming is a great workout because you need to move your whole body against the resistance of the water. Swimming is a good all-round activity because it: keeps your heart rate up but takes some of the impact stress off your body. builds endurance, muscle strength and cardiovascular fitness.

We estimate the outer limits of swimming non-stop in the open water without sleep is 80-100 hours and would best be done swimming/floating downstream in a warm-water river that starts in the highlands (not the mountains) and flows out to the ocean in a non-industrial area.

Swimming too much can lead to overuse injuries. The main ones are shoulders pain and occasionally knee pain. The training for competitive swimmers has changed in recent years. Training now requires swimming a lot of laps.

4 tips on how to swim long distance without getting tired

1. Don’t short your stroke. Long strokes are a crucial element of the efficient long distance swim.
2. Learn how to breathe. Your muscles need oxygen.
3. Eat right. Drink right.
4. Build your fitness gradually.
5. Swimmo can help you get there!

139.8 miles