For access to all of our training, gear, and race coverage, plus exclusive training plans, FinisherPix photos, event discounts, and GPS apps, sign up for Outside+.
This week’s swim workout comes from Tony Zamora, the founder of TZCoaching based in Oak Park, Ill. “Being in the water for a long period of time can be exhausting—especially for long course athletes,” Zamora says. “But even though you’re tired, you still need to bike and run afterwards. I like programming this workout because it forces the athlete to have to swim on tired arms, while remaining focused on proper form and technique.”
The workout is 1700 plus a 5–10 minute cool-down, so Zamora advises to increase the yardarge of both the warm-up and main set to make it fit your training needs.
One-Hour Workout: “Tired” Swimming
300 easy swim, increasing pace each 100
4×25 hard efforts
4×100 all-out effort (30 sec recovery between each)
2×200 all-out effort (30 sec recovery between each)
1×400 all-out effort, swam at your sprint-distance pace
5–10 min easy swimming, including kicking and pulling drills.