Ironman 70.3 Swim Training: 10 Tempo Sessions
Why Tempo Swim Training Matters for Ironman 70.3
Tempo swim training is essential for building race-pace endurance, pacing control, and fatigue resistance, so you can exit the water ready to crush the bike. The 1.9 km swim at Ironman 70.3 requires you to hold a steady, sustainable pace without overexerting early. Tempo sessions — typically at race pace or slightly faster — teach you how to balance effort, stay efficient, and exit the water fresh for the bike. Practicing tempo swims builds the aerobic endurance and mental control you’ll need to thrive in open water conditions.
These 10 key tempo swim workouts will help you swim efficiently, manage effort, and set yourself up for a successful race day!
10 Key Tempo Swim Workouts for Ironman 70.3
1. Steady 400s
Purpose: Build aerobic control across mid-length intervals
Warm-Up: 300 freestyle + 4 x 50 drill/swim
Main Set: 3 x 400 @ Zone 3 (30 sec rest between)
Cool-Down: 200 easy
2. Broken Distance Repeats
Purpose: Accumulate sustained Zone 3 volume with short recoveries
Warm-Up: 400 swim + 4 x 50 build
Main Set: 6 x 300 @ Zone 3 (20 sec rest between)
Cool-Down: 200 pull + 100 easy
3. Pull Strength Set
Purpose: Build upper-body endurance with pull buoy
Warm-Up: 300 swim + 4 x 50 pull
Main Set: 3 x 400 pull @ Zone 3 (45 sec rest between)
Cool-Down: 200 swim
4. Long Continuous Swim
Purpose: Hold aerobic effort for uninterrupted endurance
Warm-Up: 300 easy
Main Set: 1 x 1500 @ Zone 2/3
Cool-Down: 200 swim
5. Distance Ladder
Purpose: Build endurance and rhythm over progressive distances
Warm-Up: 300 swim + 4 x 25 fast
Main Set: 200 / 400 / 600 / 400 / 200 @ Zone 2/3 (30 sec rest between)
Cool-Down: 200 swim
6. Mid-Long Repeats
Purpose: Develop control through moderate-length aerobic efforts
Warm-Up: 300 swim + 4 x 50 build
Main Set: 3 x 500 @ Zone 3 (45 sec rest between)
Cool-Down: 200 easy
7. 1000 + 500 Combo
Purpose: Combine long continuous effort with repeatable aerobic work
Warm-Up: 300 swim
Main Set: 1 x 1000 @ Zone 3 + 2 x 500 @ Zone 3 (30 sec rest)
Cool-Down: 200 swim
8. Tempo + Technique Focus
Purpose: Hold aerobic pace while maintaining good form
Warm-Up: 300 swim + 4 x 25 drill
Main Set: 3 x 400 @ Zone 3 + 4 x 50 drill/swim (20 sec rest)
Cool-Down: 200 swim
9. Tempo 100s Block
Purpose: Maintain Zone 3 rhythm with short repeat intervals
Warm-Up: 300 swim + 4 x 50 build
Main Set: 10 x 100 @ Zone 3 (15 sec rest between)
Cool-Down: 200 easy
10. Race Simulation Swim
Purpose: Mimic 70.3 swim pacing under realistic conditions
Warm-Up: 300 swim
Main Set: 1 x 1900 @ Zone 2/3
Cool-Down: 200 swim
Why These Tempo Sessions Work
Develop Race-Specific Endurance: Hold a strong pace for the full 1.9 km swim.
Enhance Pacing Control: Manage your energy to feel strong for the bike.
Increase Open Water Confidence: Practice sighting and long continuous swimming.
Improve Technique Under Fatigue: Stay efficient even in the second half of the swim.
FAQs About Tempo Swim Training for Ironman 70.3
How often should I include tempo swim sessions?
1–2 tempo-focused swims per week, balanced with drills and long aerobic swims, works well for most athletes.
Is it better to swim these sessions in a pool or open water?
Both — pools are great for pacing control, but open water builds confidence and sighting skills.
How do I pace myself correctly in a tempo swim?
Use a tempo trainer or set target splits slightly slower than your 400m time trial pace for 70.3 racing.
Final Thoughts
Tempo swim training helps you build race-day endurance, efficient pacing, and confident execution for your Ironman 70.3 swim.
Which tempo swim workout will you start with to level up your swim performance?
Always consult with a medical professional or certified coach before beginning any new training program. The information provided is for educational purposes only and is not a substitute for personalized advice.