8 Week Low-Impact Weight Loss: Swim 🏊 + Full Gym Lifting 🏋️
Burn fat & build muscle. Mon-Fri Schedule: 3 Swims + 2 Full Body Gym Sessions.
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SCULPT A SWIMMER'S BODY (MON-FRI SCHEDULE).
This plan combines high-efficiency swimming with traditional gym hypertrophy to burn fat and build a lean, "V-Taper" physique. It follows a strict Monday to Friday structure, leaving your weekends free.
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🚀 THE TRAINING STRATEGY
- In the Pool: We use Speed, Endurance, and Threshold zones to maximize caloric expenditure.
- In the Gym: We focus on the muscles that power your stroke (Lats, Shoulders, Core) and legs to boost metabolism.
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📅 YOUR WEEKLY SCHEDULE (Mon-Fri)
This plan is set up for the weekday warrior, but you can easily drag-and-drop workouts to the weekend if that suits your pool access better
- Mon: Speed Intervals (Anaerobic Metabolism) 🏊
- Tue: Gym Routine A (Squat, Bench, Lats) 🏋️
- Wed: Endurance Swim (Steady Fat Burn) 🏊
- Thu: Gym Routine B (Lunges, Overhead Press, Rows) 🏋️
- Fri: Threshold Swim (High Intensity Sustained) 🏊
- Sat: REST / Family Time 🛑
- Sun: REST / Family Time 🛑
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🎒 EQUIPMENT NEEDED
Pool: Access to a lap pool (25m or 25y) [Set this up in your Training Peaks profile / Equipment]
Gear: Swimsuit, Goggles, (Optional: Fins & Pull Buoy).
Gym: Full Commercial Gym (Barbells/Machines).
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🏠 NO GYM ACCESS? NO PROBLEM
If you prefer to train at home using simple equipment (dumbbells/bodyweight), check out the Home Version of this plan here
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🔎 NOT THE RIGHT PLAN? WE HAVE MORE OPTIONS
We offer specialized Weight Loss plans for Cyclists 🚴, Runners 🏃, and Triathletes 🏊♂️, available in both Home (No Gym) and Full Gym versions. View our complete Weight Loss Collection here
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⚠️ THE HONEST TRUTH
This plan will make you stronger and fitter, but you cannot out-train a bad diet. To see the weight scale move down, this training plan must be paired with a slight caloric deficit. We provide the fire; you provide the fuel management.
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What kind of support is included with this individual plan?
- This is a self-guided ("DIY") training plan designed for athletes who are comfortable following a structured program.
- For technical platform support (syncing, uploads, etc.), please contact the TrainingPeaks support team.
- Looking for email support and community? Our FULL ACCESS Subscription includes 24/48h email support, live "Coach's Corner" Q&A, and access to our entire 50+ plan library.
- Looking for 1-1 coaching? For personalized plans, weekly analysis, and unlimited WhatsApp support, email me at coach@triaperformance.com or send me a message on WhatsApp to learn about my private coaching packages.
- Visit our website for more: triaperformance.com
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Iván Koch - IRONMAN U Certified Coach
🇪🇸 Somos partners de Training Peaks. Coach certificado nivel 2. Alcanza tus metas con coaching 1-1 o planes pre diseñados de triatlón, running, ciclismo, natación y duatlón. ⚡️ Análisis de datos y metodología polarizada para resultados óptimos. 🚀
🇺🇸 TrainingPeaks Partner. Level 2 Certified Coach. Achieve your goals with 1-on-1 coaching or pre-designed running to triathlon plans. Data analysis and polarized training methodology for optimal results. 🚀