10 Key Sprint Triathlon Tempo Swim Sessions!
Want to Hold a Fast Pace Without Burning Out?
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.
Below are 10 key tempo swim workouts designed to optimise your sprint triathlon performance.
1. Classic Tempo Intervals
Purpose: Builds race pace endurance and improves aerobic capacity.
• Warm-up: 300m easy swim + 200m drills
• Main Set: 8 x 100m at tempo pace (10-15 sec rest)
• Cool-down: 200m easy swim
2. Broken 500s
Purpose: Simulates race effort while allowing short recoveries.
• Warm-up: 200m swim + 4 x 50m drill/swim
• Main Set: 5 x 100m at tempo pace (10 sec rest)
• Cool-down: 100m easy swim
3. Progressive Tempo Ladder
Purpose: Teaches pacing and builds endurance.
• Warm-up: 300m swim + 200m drills
• Main Set: 50m – 100m – 150m – 200m – 150m – 100m – 50m (all at tempo pace, 10-15 sec rest)
• Cool-down: 200m easy swim
4. Descending 100s
Purpose: Improves speed control and endurance.
• Warm-up: 300m swim + 4 x 50m drills
• Main Set: 6 x 100m, getting slightly faster each rep (20 sec rest)
• Cool-down: 200m easy swim
5. Race Simulation Tempo Swim
Purpose: Prepares you for the demands of race day.
• Warm-up: 400m swim + 200m drills
• Main Set: 300m steady + 2 x 150m tempo + 3 x 100m faster than race pace (10-15 sec rest)
• Cool-down: 200m easy swim
6. Negative Split 200s
Purpose: Improves pacing discipline and finishing speed.
• Warm-up: 300m swim + 200m drills
• Main Set: 5 x 200m, second half faster than the first (15 sec rest)
• Cool-down: 200m easy swim
7. Build Speed 50s
Purpose: Enhances ability to change gears mid-race.
• Warm-up: 300m swim + 4 x 50m drills
• Main Set: 12 x 50m, building speed from moderate to fast (10 sec rest)
• Cool-down: 200m easy swim
8. Critical Tempo Repeats
Purpose: Helps hold race pace under fatigue.
• Warm-up: 300m swim + 4 x 50m drills
• Main Set: 6 x 150m at tempo pace (15 sec rest)
• Cool-down: 200m easy swim
9. Open Water Prep Set
Purpose: Builds open water race fitness.
• Warm-up: 300m swim + 4 x 50m drills
• Main Set: 6 x 100m sighting every 6 strokes + 200m continuous swim with 10 strokes head-up every 50m
• Cool-down: 200m easy swim
10. Race-Pace Pyramid
Purpose: Develops sustained race effort.
• Warm-up: 300m swim + 4 x 50m drills
• Main Set: 50m – 100m – 150m – 200m – 150m – 100m – 50m (tempo pace, 10-15 sec rest)
• Cool-down: 200m easy swim
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.
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?
Consult a healthcare professional before starting any fitness plan to ensure it is safe and appropriate for your individual needs.