Stronger, Smoother, Faster: 10 Key Tempo Swims for Ironman 70.3!
Want to swim strong and steady in your Ironman 70.3 race?
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.
Why Tempo Swim Training Matters for Ironman 70.3
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
Each session includes a warm-up, a main set, and a cool-down for complete race-specific preparation.
1. Race-Pace Broken 200s
Purpose: Sharpen pacing and endurance by holding race pace over manageable 200m segments with short recovery.
Warm-up:
400m easy swim
Main Set:
8 x 200m at 70.3 race pace, 20 sec rest between reps
Cool-down:
200m easy swim
2. Endurance Build 100s
Purpose: Develop aerobic endurance while locking in consistent 70.3 pacing across multiple short intervals.
Warm-up:
300m easy swim
Main Set:
12 x 100m at 70.3 race pace, 15 sec rest
Cool-down:
200m easy swim
3. Race Simulation Swim (Continuous Effort)
Purpose: Simulate race-day conditions and build mental and physical stamina for a full-distance effort.
Warm-up:
500m easy swim
Main Set:
1,900m continuous at race pace (no breaks)
Cool-down:
200m easy swim
4. Broken 500s (Threshold Work)
Purpose: Improve threshold endurance and sustainable pacing through longer intervals with strategic rest.
Warm-up:
400m easy swim
Main Set:
3 x 500m at 70.3 race pace, 45 sec rest between sets
Cool-down:
200m easy swim
5. Pacing Control 50s
Purpose: Fine-tune pace control and responsiveness by alternating between race pace and slightly faster efforts.
Warm-up:
300m easy swim
Main Set:
20 x 50m alternating:
Odd: 70.3 pace
Even: 10% faster than race pace
Cool-down:
200m easy swim
6. Progressive 400s (Building Fatigue Resistance)
Purpose: Build fatigue resistance and prepare for late-race pacing demands with progressive effort levels.
Warm-up:
400m easy swim
Main Set:
4 x 400m:
#1 at Zone 2 effort
#2 and #3 at 70.3 pace
#4 slightly faster than 70.3 pace
Cool-down:
200m easy swim
7. Tempo Pyramid (Varied Race Effort)
Purpose: Develop sustainable tempo pacing across varying distances with minimal rest.
Warm-up:
300m easy swim
Main Set:
100m, 200m, 300m, 400m, 300m, 200m, 100m — all at 70.3 pace, 20 sec rest between
Cool-down:
200m easy swim
8. Open Water Simulation (Sighting & Race Feel)
Purpose: Practice sighting and swim rhythm under open water–like conditions to improve race-day confidence.
Warm-up:
500m easy swim
Main Set:
4 x 500m at 70.3 pace, practicing sighting every 6–8 strokes
Cool-down:
200m easy swim
9. Tempo Pull Set (Strength & Endurance)
Purpose: Build swim-specific strength and muscular endurance using paddles and pull buoy at race pace.
Warm-up:
300m easy swim
Main Set:
5 x 300m with pull buoy and paddles at 70.3 pace, 30 sec rest
Cool-down:
200m easy swim
10. Taper Tempo Swim (Final Prep Before Race Week)
Purpose: Maintain sharpness and confidence with short, controlled race-pace intervals before race week.
Warm-up:
300m easy swim
Main Set:
3 x 200m at 70.3 pace, 20 sec rest
Cool-down:
200m easy 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.