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

Author

Coach Tammy Slauenwhite

All plans by this Coach
No Ratings

Length

4 Weeks

Plan Specs

swimming intermediate weightloss hr based tss based base period

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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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Plan Description

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

This plan is designed for those who want to swim during the weekday and not on the weekends.

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

Average Weekly Breakdown

Workouts Weekly Average Longest Workout
2:51 hrs 1:00 hrs
1:24 hrs 0:35 hrs
—— ——
1:00 hrs 1:00 hrs
Workouts Per Week Weekly Average Longest Workout
2:51 hrs 1:00 hrs
1:24 hrs 0:35 hrs
—— ——
1:00 hrs 1:00 hrs

Training Load By Week


Coach Tammy Slauenwhite - Manageable Training Plans for the Lifestyle Endurance Athlete

GO FIT LIFE!

UPDATE: to help people stay motivated during a difficult time, I'm offering 50% off all my training plans until further notice. Use promo code: breakout50

My training plans are not only super manageable with busy lifestyles but also easy to follow, structured, and will push you to the next level without burning you out. I offer email support with every plan. Contact me if you have questions.

Happy training!

Coach Tammy
TrainingPeaks Level 1 Accredited Coach
20 years coaching experience

Sample Day 1

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

Let's kick start this plan with a bang. Interval workout #1.

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 1

0:35:00
23.3TSS
Dynamic Core Strength | Video

Click to get started:
https://youtu.be/8PSfV-p-Syo


This dynamic training workout is tough, so if you're using it for the first time, go very light with the weights, or do not use any weight at all. This routine will help you to develop core strength, coordination, agility, power, muscular endurance, balance, and more. It consist of complex and compound movements to challenge the body and the brain. Excellent core workout for athletes.

Sample Day 2

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

Swim at a moderate steady pace.

Sample Day 3

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 3

0:30:00
20TSS
Standing Core | Video

This standing core workout is available on my Tammy Lee TV YouTube channel. Click the link to get started:

https://youtu.be/aNBtBGQqjTQ

Sample Day 4

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

Swim at a steady moderate pace.

Sample Day 5

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.

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