If you’re trying to get in shape, is it better to swim a longer or shorter workout?

Hey swimmers! This is coach Milo.

Welcome to another Q&A session where I answer questions from you all on the internet.

Today's question is:

"If you’re trying to get in shape, is it better to swim a longer or shorter workout?"

Answer:

When it comes to getting in shape through swimming, the answer isn’t as simple as choosing a longer or shorter workout—it depends on both time availability and training goals. Milo explains that first, you have to consider how much time you realistically have, and second, what you’re training for. Open water swimmers, triathletes, and pool swimmers all require different approaches.

From a conditioning standpoint, the real driver of getting in shape is calorie burn, not just duration. Sprinting or high-intensity swimming can continue burning calories for one to two hours after the workout ends, whereas swimming longer at a slow pace may burn fewer calories overall. Milo emphasizes that just swimming longer doesn’t necessarily mean you’re getting more fit. What matters most is aligning the workout structure with your goal—whether that’s endurance, speed, or race-specific conditioning.

Summary:

The ideal swim workout depends on your goals and available time. High-intensity swimming can burn more calories than long, slow sessions, making goal alignment more important than workout length.