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
Free unlimited email support
¿Why choose Triaperformance?
Our 2025-2026 certifications
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. 🚀