By Tim Crowley
The Tempo swim is a simple but effective workout. It is specific to open-water and triathlon swimming and has many benefits and variations to keep you engaged and progressing for years.
The tempo swim using the Vasa swimming ergometer is modeled after a classic run workout called the tempo run. This workout consists of a good warm-up, then a tempo run of 15 to 30 minutes around the threshold effort or pace, followed by a cool-down. Adapting this workout to the Vasa SwimErg is relatively simple, and I’ll show you how to use it every few weeks throughout the training year.
Ruthlessly Efficient
This workout is time-efficient since you do not have to drive to the pool or open-water venue. Not having to turn off the walls gives you a continuous effort that simulates open water. Not having the brief break every 25 yards or meters provides the specific training effect of an open-water swim in the comfort and safety of your home or gym.
Data analysis
Access to real-time data and the ability to download workout data into platforms such as Training Peaks or Trainer Day for analysis allow for tracking progress and insights into how to improve performance. The ability to track power, stroke rate, pace, and heart rate allows you to measure progress. Race data can be valuable in creating race models that you can practice on the erg and identify areas of improvement.
Brick workouts
Doing a tempo swim just before a critical bike session gives you specificity for swim-to-bike workouts that are difficult to execute at the pool or an open water venue.
Variations of Tempo Swims
Begin each workout with a warm-up for 2 to 5 minutes, similar to your preferred pre-race warm-up. The cooldown can be 1-2 minutes, or you can go right onto the bike for brick sessions.
Main sets
Time-based
This can be done for a specified time, such as 10 – 20 minutes. A good progression is to start with 10 minutes and add 2 minutes per week until you reach your planned swim race time.
Distance-Based
- 800 m for Sprint distance
- 1500 m for Olympic distance
- 2000 m 470.3
- 4000 m for Ironman
Workout variations
Here are some variations/ progressions for tempo workouts.
- Steady stroke rate – Hold a set stroke rate for the duration of tempo effort. This is a critical element for training fatigue resistance.
- Hold a specific power – Most tempo efforts should be done at 80% to 100% of functional threshold power on the SwimErg (link to sFTP test protocol). When power drops below the planned wattage, take a 30-second rest and resume your tempo effort. Over time, the rest breaks will decrease, and power output will improve.
- Over/under—Alternating 3 minutes at 95% threshold power with one minute at 100 – 105% threshold power will build race-specific power and confidence that you can accelerate and settle back into race pace.
- Progressive power/effort—Divide your tempo segment into thirds. The first segment holds back 5%, the middle segment is threshold power/ effort, and the last segment is slightly higher than threshold. This will teach you how to build effort within your tempo workout.
With experimentation and trial and error, you can build confidence and race-specific endurance to improve your next triathlon swim leg. This efficient swimming ergometer workout will become a staple in your monthly training plan year-round.
About Coach Tim Crowley
Tim was the 2009 USA Triathlon Elite Coach of the Year and the 2007 USA Triathlon Development Coach of the Year. He holds Elite coaching licenses with USA Triathlon and USA Cycling and certifications with the National Strength and Conditioning Association, the American Swim Coaches Association, and the National Academy of Sports Medicine.
As the Head Strength and Conditioning Coach at Montverde Academy, Tim is responsible for the training and conditioning of all varsity and Academy teams. In his first 3 years, MVA teams have won 7 National Championships. He has coached athletes who now play in the NBA, Major League Soccer, and European Professional Soccer. Tim is also one of 11 of the world’s most respected coaches & athletes from the Vasa community who contributed to our highly useful ebook, Four Keys to Fearless Open Water Swimming. It’s free – Click here to get your free copy.
You can follow Tim on X @tc2coaching