10 km may not adapt at first, but it will not be a big problem after adaptation.
Swimming is a good exercise. You can play more if you have the conditions, which is very helpful for shaping your figure and lines.
The best training time is 9: 00 ~ 12: 00 and 14: 00 ~ 18: 00. There is plenty of time in summer vacation, so you can consider exercising in the afternoon.
From a health point of view, you should eat before and after running 1 hour. In addition, the muscle demand for protein reached its peak at 1.5~2 hours after exercise. If you don't want to grow muscles, don't supplement too much high-protein food at this time.
Insist on losing weight, if you don't insist, you will only get fatter and fatter. Reason: After the body adapts to the amount of exercise, it will consume nutrition according to the amount of exercise. After stopping exercise, the body will consume according to the previous standards for a short time, which is also the reason why athletes will gain weight after retiring.
Fitness is three points by practice and seven points by eating. If you want to lose weight, you must eat more vegetables and staple food. Lack of carbohydrates will make your skin seriously rough, and meat should be eaten properly. You can eat less during weight loss, but you must keep up with nutrition during body shaping.