2。 Change your habits and try not to rest. For example, the last time I swam 2000, it was about 50 minutes. Otherwise, your swimming will become a "walk" and the effect will be discounted. A short break in the middle is fine.

3。 Take the breaststroke on the way as a rest. Ensure a certain speed. Can't swim slowly.

4。 Don't wear flippers, it won't save time. Can only swim out of inertia.

5。 Proper strengthening of upper arm strength exercises is helpful to the improvement of freestyle. (biceps brachii, deltoid, latissimus dorsi)

6。 Find a master to help you see, the correct posture is very important. It is not only related to the effect of swimming, but also to your health.

7。 Specifically, I suggest you swim 2 kilometers 3-4 times a week 1 hour each time. If you can guarantee this amount, you must have lost weight.

8。 Scientific exercise time should be around the evening. Try to go swimming at four or five in the afternoon or at night. Eat less for dinner, and never go swimming when you are full. That's very unpleasant.

9。 The most important thing: the core problem of losing weight is actually changing living habits. Healthy living habits can keep you in a good state of mind and body for a long time. Eat and sleep regularly, eat less junk food, cook more by yourself, drink less and don't smoke, and develop the habit of drinking green tea. It can be said that it is most beneficial to lose weight to actively adjust your life and work and keep the whole person busy.

Wish you success!