1-2-3 Swim for Weight Loss & Fitness | A FUN Intermediate Progressive Plan

Author

Coach Tammy Slauenwhite

All plans by this Coach

Length

4 Weeks

Typical Week

6 Swim, 1 Other, 1 Day Off

Longest Workout

1:00 hrs

Plan Specs

swimming intermediate weightloss hr based tss based

This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.

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Summary

Includes Structured Workouts

Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.


Learn More about Structured Workouts.

This plan is FUN and it will not only help you shed weight but also swim your ass into shape. Simple enough to follow but challenging enough to make a change. Each week the workouts get more demanding to practice progressive overload while promoting calorie expenditure.

There are three intense swim interval workouts and one optional rest day per week. Users can choose to do a light swim, walk, yoga, or something else instead. Each week progresses, so the user is always challenged and avoids a plateau.

PLEASE NOTE: weight loss is highly subjective to the individual and results will vary. Weight loss is very dependant on how much the individual eats on a daily basis. A consistent daily caloric deficit is needed to lose weight. Users trying to lose weight should track both food and fitness calories to make sure they are meeting their target. Enjoy the plan and have fun!

If you have questions about this plan, feel free to reach out to me by email: tammy@gofitlife.ca

Stats

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 03:14

Coach Tammy Slauenwhite - Manageable Training Plans for the Everyday Athlete

GO FIT LIFE!

As a coach with 20 years experience, there's no better feeling than helping someone achieve a goal. I have helped hundreds from beginner level starting a new chapter in their life to competitive athletes looking to break a personal record. My plans are easy to follow, structured, and sometimes include strength training videos from my YouTube channel. I am new to TrainingPeaks but have already sold over 110 plans. If you need a personalized plan, please feel free to email me: tammy@gofitlife.ca

Back to Plan Details

Sample Day 1

0:25:00
16.7TSS
Swim Steady Pace | 25 Min

Kick off the plan with a short swim at a moderate steady pace.

Sample Day 2

0:18:00
13.2TSS
Swim Intervals | 1:1 x 4

Warm up with an easy swim and then kick it up. Repeat the intervals for 4 times. Cool down with relaxing meditative swim for 5 minutes.

Sample Day 3

0:15:00
10TSS
Swim Easy | 15 Min

Swim at a comfortable pace. Focus on smooth form and flow, and pay attention to your breath. If you don't do bi-lateral breathing, this is a great opportunity to practice that skill. Enjoy!

Sample Day 4

0:22:00
17.8TSS
Swim Intervals | 2:1 x 4

Warm up with an easy swim and then kick it up. Repeat the intervals for 4 times. Cool down with relaxing meditative swim for 5 minutes.

Sample Day 6

0:40:00
26.7TSS
Swim Steady Pace | 40 Min

Swim at a steady moderate pace.

Sample Day 7

0:38:00
35TSS
Swim Intervals | 3:1 x 7

Warm up with an easy swim and then kick it up. Repeat the intervals for 7 times. Cool down with relaxing meditative swim for 5 minutes.

Sample Day 8

0:30:00
20TSS
Swim Steady Pace | 30 Min

Swim at a moderate steady pace.

1-2-3 Swim for Weight Loss & Fitness | A FUN Intermediate Progressive Plan

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