Push/Pull/Legs maximises frequency at 3 days, hits every muscle group once with compound-first structure, and preserves recovery for swimming.
Sunday = full rest. Two complete rest days (Sun + one flexible day) prevent CNS fatigue and support swimming recovery.
Swimming
Freestyle swimming adds 400–600 kcal/session at your weight — low-impact, joint-friendly, and complements strength work without cannibalising muscle.
TueAerobic Base
Low–Mod1,500–2,000m steady freestyle. HR 60–70% max. Focus on bilateral breathing and hip rotation.
ThuIntervals
Moderate8×100m with 30s rest, or 4×200m with 45s rest. HR 75–85% max. Builds caloric expenditure.
SatLong Aerobic
Low2,500–3,000m continuous. Conversational pace. Great for recovery + fat oxidation.
Weekly Calorie Burn Estimate (Swimming)
Tue Aerobic Base~450 kcal
Thu Intervals~550 kcal
Sat Long Aerobic~600 kcal
Total swimming burn: ~1,600 kcal/week — a major contributor to your deficit.