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

Length

4 Weeks

Typical Week

5 Swim, 3 Strength, 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.

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

Training Load By Week
Average Weekly Breakdown
Average Weekly Training Hours: 04:16
Training Load By Week
Average Weekly Training Hours: 04:16
Average Weekly Breakdown

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

GO FIT LIFE!

You have a full-time life to lead but also passionate about living an active lifestyle. My plans help the lifestyle endurance athlete crush goals and live life simultaneously! They are easy to follow, always structured, and will push you to the next level without burning you out. I offer email support with every single plan. Contact me if you have questions. Happy training! ~ Coach Tammy | TrainingPeaks Level 1 Accredited Coach | 20 years coaching experience

Back to Plan Details

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.

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

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