One-Hour Workout: “Tired” Swimming

This swim workout from coach Tony Zamora will force you to have to swim on tired arms, while remaining focused on proper form and technique.

Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members! Download the app.

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.

RELATED: Learn To Love The Pool (Really!)

One-Hour Workout: “Tired” Swimming

Warm-up
300 easy swim, increasing pace each 100
4×25 drill
4×25 hard efforts

Main Set
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

Cool-down
5–10 min easy swimming, including kicking and pulling drills.

RELATED: Find Your Long-Course Triathlon Training Formula

More one-hour workouts.

Jan Frodeno Reflects on His Final Ironman World Championship

Immediately after finishing 24th place at his final Ironman World Championships, the Olympic medalist (and three-time IMWC winner) explains what his race in Nice meant to him.

Keywords: