Sprint Triathlon Training: 10 Tempo Swim Sessions
What Is Tempo Swim Training in Sprint Triathlon?
Tempo swim training is essential for sprint triathletes aiming to enhance their speed, endurance, and efficiency in the water.These sessions focus on sustained efforts at a moderately hard pace, improving your ability to hold race pace while managing fatigue. Unlike short sprints or technique drills, tempo swims train you to stay smooth and strong under steady pressure. They build aerobic capacity, pacing control, and mental focus — all critical in the fast, high-effort swim leg of a sprint triathlon. Mastering tempo efforts in the pool helps you exit the water ready to ride, not exhausted.
Below are 10 key tempo swim workouts designed to optimise your sprint triathlon performance.
1. Continuous Tempo Swim
Purpose: Hold a steady aerobic effort across a continuous block
Warm-Up: 300 easy + drills
Main Set: 2 x 600m @ Zone 3 (60 sec rest between)
Cool-Down: 200 easy
2. Tempo 300 Repeats
Purpose: Build aerobic strength in manageable chunks
Warm-Up: 200 swim + 4 x 50 drill/swim
Main Set: 6 x 300m @ Zone 3 (30 sec rest)
Cool-Down: 200 pull
3. Pyramid Tempo Set
Purpose: Control pacing across increasing and decreasing distances
Warm-Up: 300 swim + 4 x 50 drill
Main Set: 200 – 300 – 400 – 300 – 200 @ Zone 3 (20 sec rest between)
Cool-Down: 100 backstroke
4. Tempo with Pull Focus
Purpose: Build swim strength and aerobic pressure
Warm-Up: 200 swim + 4 x 50 band
Main Set: 4 x 200m pull @ Zone 3 (40 sec rest)
Cool-Down: 200 relaxed swim
5. Descending Tempo Blocks
Purpose: Sustain effort while sharpening control
Warm-Up: 300 swim
Main Set: 3 x (400 – 300 – 200) @ Zone 3 (20 sec between reps, 60 sec between sets)
Cool-Down: 200 easy with paddles
6. Broken 500s
Purpose: Break long aerobic work into repeatable segments
Warm-Up: 4 x 100 build
Main Set: 5 x (100m @ Zone 3 + 15 sec rest)
Cool-Down: 300 easy
7. Strong Finish Tempo Set
Purpose: Simulate race fatigue with a final Zone 5 push
Warm-Up: 300 swim + 4 x 50 build
Main Set: 3 x 400m @ Zone 3 + final 100m @ Zone 5
Cool-Down: 200 float
8. Tempo Paddles & Pull Combo
Purpose: Build aerobic strength and muscular control using short, focused efforts
Warm-Up: 200 swim + 4 x 50 paddles
Main Set:
3 x 200m swim with paddles @ Zone 3 (30 sec rest)
3 x 200m pull @ Zone 3 (30 sec rest)
Cool-Down: 200 backstroke
9. 100–100 Combo Sets
Purpose: Mix aerobic tempo with sharp Zone 5 finishers
Warm-Up: 4 x 100 drill/swim
Main Set: 4 x (3 x 100m @ Zone 3 + 1 x 100m @ Zone 5)(20 sec between reps, 60 sec between rounds)
Cool-Down: 300 pull
10. Tempo Finisher Set
Purpose: Push sustained pace with short recovery
Warm-Up: 300 swim
Main Set: 3 x 500m @ Zone 3 (30 sec rest)
Cool-Down: 200 relaxed
Final Tips for Sprint Triathlon Tempo Swimming:
• Focus on controlled breathing and relaxed technique.
• Maintain strong form even when fatigued.
• Integrate at least two of these sessions per week into your swim training.
• If training for open water, incorporate sighting into your tempo swims.
Mini FAQ
Q: What is a tempo swim session?
A: A tempo swim targets Zone 3 effort—moderately hard but sustainable. It helps you swim efficiently at a pace just under race intensity.
Q: Why are tempo swims important for sprint triathlon?
A: They build aerobic endurance, pacing control, and stroke efficiency—helping you stay smooth and strong from start to finish.
Q: How often should I include tempo swims in my plan?
A: One to two times per week during base and build phases is ideal. Combine with technique, threshold, or recovery-focused swims for variety.
Q: Are tempo swim workouts beginner-friendly?
A: Yes! Tempo sessions are great for all levels. Beginners can start with shorter intervals and increase distance or duration over time.
Final Thoughts
These tempo swim workouts will help you develop the sustained speed and efficiency needed for a strong sprint triathlon swim. Keep it consistent, push your pace, and race day will feel like just another training session!
Ready to hold a fast pace without burning out?
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.
