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One-Hour Workout: “Tired” Swimming

  • By Jené Shaw
  • Published Apr 8, 2014
Photo: Shutterstock.com

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.

FILED UNDER: Swim / Training TAGS:

Jené Shaw

Jené Shaw

Jené Shaw is a senior editor at Triathlete magazine, a four-time Ironman finisher and a USAT Level 1 certified coach

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