1-2-3 Swim for Weight Loss & Fitness | High Intensity Intervals for Intermediate Levels

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 base period

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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.

Endurance athletes at the intermediate level can use this plan in the offseason or early part of base building.

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. It is complete with a weight loss guide.

There are three intense swimming interval workouts and three core strength training workouts. There is one rest day each week. As each week progresses, the athlete is always challenged and avoids a plateau.

This plan also includes a downloadable food guide, a video on my 10 Steps to Sustainable Weight Loss, and other tips.

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

~ Coach Tammy

Email: tammy@gofitlife.ca
Website: gofitlife.ca
YouTube: https://bit.ly/32X629g

Browse my other training plans on TrainingPeaks: https://bit.ly/2NZq8v3

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 nationally certified coach with 20 years of experience, there's no better feeling than helping someone achieve a goal. I have helped hundreds of people, ranging from beginner level starting a new chapter in their life to advanced competitive athletes looking to break a personal record. My plans are easy to follow, always structured, and will push you to the next level. I offer email support with every single plan, so don't be shy to contact me if you have questions. Happy training!

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 | High Intensity Intervals for Intermediate Levels

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