Calories
Each interval gets an estimate; the header sums them (including set repeats). Same number for every viewer — based on a 70 kg / 154 lb reference body.
calories = MET × 70 kg × hours
Active swimming uses a MET from difficulty, stroke, and equipment. Wall and rest time uses a lighter idle MET.
When we can estimate
Send-offs
Splits swim vs. wall time. Rest clocks add idle time.
on 1:30 · rest :30Distance
No send-off? We estimate swim time from difficulty pace.
4 x 100 moderateUnknown
No distance or send-off, or info-only lines.
“Focus on technique”Pace per 100 (yd or m)
Recovery2:00/ 100
Easy1:45/ 100
Moderate1:30/ 100
Hard1:18/ 100
Max1:08/ 100
Intensity tweaks
Fly +15%Breast +8%Back −5%Drill −10%Fins −8%Paddles +5%Board +3%
4 × 100 free moderate~90 s swim per 100 × 4 reps ≈ 56 cal for that interval. Set repeats multiply; info lines don’t count.
Intensity guide — not personal nutrition
Your weight
Skill & pace
Real effort
Pool conditions
Seeing unknown while editing? Add distance or a send-off to swim intervals, or remove empty lines.