If you searched for a weight loss swim workout with tempo work, you likely want a strong, steady pace that you can maintain without sprinting. This session is built for beginners who want a little more intensity while staying in control. Over 1300 yards you will swim repeated 100s at a consistent tempo, keeping rest short so the heart rate stays elevated. The focus is smooth breathing, even splits, and repeatable effort you can sustain week after week.
Workout
Weight Loss Tempo Swim Workout (1300 yards)
A 1300 yard weight loss tempo swim workout that builds steady aerobic power.
1300 yards35 minBeginnerWeight Lossfreestyle
Updated about 1 month agoAWBy Austin Witherow
Workout at a glance
Quick snapshot of the session so you can decide if it fits today.
Distance
1300 yards
Time
35 min
Pool
25 yards
Effort
Easy to Moderate
Who it’s for
- Swimmers who want to hold a steady tempo for weight loss.
- Adults returning to the pool who want a slightly stronger effort.
- Triathletes building aerobic power without sprinting.
- Anyone who likes long, steady repeats with short rest.
Gear
Must-have
- Swimsuit
- Goggles
Optional
- Kickboard
- Pull buoy
Introduction
Included in these plans
How to use this workout
Swim the 100s at a tempo you can repeat. Use the rest to settle breathing, then leave on time. The drill set is a form reset before the main work. If your pace fades, add rest instead of pushing harder.
Set breakdown
Set 1
Warm-up
1 x 200 yards · Rest 30s
Easy swim, relaxed breathing
Effort: Easy (3-4/10)
Set 2
Drill set
4 x 50 yards · Rest 20s
Fingertip drag, long strokes
Effort: Easy (3-4/10)
Modification: Swap to easy freestyle if needed.
Bonus: Count strokes and keep them steady.
Set 3
Main set
6 x 100 yards · Rest 20s
Controlled tempo, smooth breathing
Effort: Moderate (5-6/10)
Modification: Do 4 x 100 if you need extra rest.
Bonus: Negative split the last two 100s.
Set 4
Skill set
4 x 25 yards · Rest 20s
Kick with board, relaxed ankles
Effort: Easy (3/10)
Modification: No board? Easy freestyle kick.
Bonus: Hold a long streamline off each wall.
Set 5
Cooldown
1 x 200 yards
Easy choice, reset breathing
Effort: Easy (3/10)
Modifications
Short on time
Reduce the main set to 4 x 100 and keep rest the same.
Tempo reset
Add 10 seconds of rest if pace slips on the final 100s.
Coach notes
Key cues
- Hold a long stroke and steady rhythm on every 100.
- Breathe early and exhale underwater.
- Keep the kick light to save energy.
Common mistakes
- Treating tempo like a sprint.
- Letting stroke count climb late in the set.
- Skipping the drill set when tired.
Coaching tip
Aim for the same split time each 100. Even pacing is the goal.
Common mistakes + quick fixes
- Going out too fast: pick a pace you can repeat for all 100s.
- Shortening the stroke: reach long and keep the catch patient.
- Holding breath: exhale gently through the whole length.
FAQs
What does tempo mean here?
A strong, steady pace you can hold for every 100 without sprinting.
How hard should the 100s feel?
Moderate effort. You should finish feeling worked but not exhausted.
Can I do fewer repeats?
Yes. Do 4 x 100 if you need a shorter session.
Is this good for weight loss?
Tempo work keeps heart rate up while staying controlled, which supports calorie burn.
Can I do this in a 25 meter pool?
Yes. Keep the structure and adjust to the nearest 25 meters.
Get tempo-focused weight loss workouts
Join the Pocket Swimmer list for steady, repeatable sessions that keep effort up without burnout. Weekly workouts and early access included.
This workout is for informational purposes only and is not medical advice.