4 Week Low-Impact Kickstart: Swim 🏊 + Home Strength 🏠 (No Gym)
4 Week Low-Impact Kickstart: Swim 🏊 + Home Strength 🏠 (No Gym)
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
4 Week Low-Impact Kickstart: Swim 🏊 + Home Strength 🏠 (No Gym)
Reviews 5/5 ⭐️⭐️⭐️⭐️⭐️
"Highly recommended. Amazing coach and always available to help and adjust were necessary. Thank you Ivan!" - Gerald G. 2025
Check all reviews here
Plan details
- The perfect 30-day reset. Mon-Fri Schedule: 3 Swims + 2 Home Workouts.
- JUMPSTART YOUR METABOLISM IN 30 DAYS (LOW IMPACT)
- Need a hard reset but hate running? This 4-week "Kickstart" plan is designed to wake up your body, burn fat, and build core strength using the pool and your living room floor.
It follows a convenient Monday-Friday schedule, leaving your weekends free. - 🚀 WHAT TO EXPECT
- This is a high-efficiency plan. We combine different swimming intensities with functional home strength to change your body composition
📅 YOUR WEEKLY SCHEDULE (Mon-Fri)
- Mon: Speed Intervals (Anaerobic Metabolism) 🏊
- Tue: Home Strength A (Legs & Push - EMOM) 🏠
- Wed: Endurance Swim (Steady Fat Burn) 🏊
- Thu: Home Strength B (Back & Core - AMRAP) 🏠
- Fri: Threshold Swim (High Intensity Sustained) 🏊
- Sat: REST / Family Time 🛑
- Sun: REST / Family Time 🛑
🎒 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).
Strength: A clear floor space
🏋️ HAVE A GYM MEMBERSHIP?
If you have access to a commercial gym and want to use machines and heavy weights, check out the Full Gym Version of this plan here
Looking for other sports, levels, or goal durations?
View all our Weight Loss plans here.
Not sure which plan is right for you? 📩 Click here to contact us
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¿Why choose Triaperformance?
Our 2025-2026 certifications
How it Works
Load Your Plan
Quickly view upcoming workouts in the TrainingPeaks app.
Workout and Analyze
Upload completed workouts from your favorite tracking app or device.
Track Your Progress
Get feedback, stay on top of your training and perform at your best.
Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
Swim
x3
|
02:18:00 | 01:03:00 |
|
Day Off
x2
|
—— | —— |
|
strength
x2
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
02:18:00 | 01:03:00 | |
|
|
—— | —— | |
|
|
—— | —— |
Training Load By Week
This plan works best with the following fitness devices:
- This plan includes a Free Basic TrainingPeaks Account.
- Access your training plan anywhere on the TrainingPeaks mobile and desktop apps.
- Track your performance with robust data tracking and detailed graphs.
- Plan for your event in the TrainingPeaks calendar.
- Track your weight, sleep, hours, fatigue and stress while you train.
- Completed workouts sync with popular apps like Garmin and Wahoo. Learn More
- If plan includes Structured Workouts, then planned workouts sync to compatible devices and guide you through workouts in real time. Learn More
Refund Policy
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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Bundle Premium—
Save 20%
Premium unlocks smarter training with advanced analytics, TrainingPeaks Virtual, and Structured Strength to give you deeper insights and data-backed results.
$107.99 USD for the first year, billed yearly.