Swim for Weight Loss | Intermediate Progressive Plan

Training Load By Week
Training Load By Week
Average Weekly Training Hours: 02:56

This plan is designed to be simple to execute challenging enough to support weight loss goals. Each week consists of six swim workouts you can do in a pool or open water to promote calorie expenditure. There is one day of rest, but that is optional and users can choose to do a do a walk, yoga, or something else instead. There are three swim interval workouts included each week to add intensity into the plan, to elevate overall calorie burn, and increase fitness levels more efficiently. 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!

Sample Day 1
0:30:00
20TSS
Swim Steady Pace | 30 Min

Swim at a moderate steady pace.

Sample Day 2
0:20:00
15TSS
Swim Intervals | 1:1 x 5

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

Sample Day 3
0:20:00
13.3TSS
Swim Easy | 20 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 6
0:40:00
26.7TSS
Swim Steady Pace | 40 Min

Swim at a steady moderate pace.

Sample Day 8
0:35:00
23.3TSS
Swim Steady Pace | 35 Min

Swim at a moderate steady pace.

Sample Day 9
0:20:00
15TSS
Swim Intervals | 1:1 x 5

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

Sample Day 15
0:40:00
26.7TSS
Swim Steady Pace | 40 Min

Swim at a moderate steady pace.

Tammy Slauenwhite
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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'm on a mission to grow my TP library so be sure to check back on a regular basis. Happy training!