Swimming: race pacing and the swim leg in triathlon
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Race pacing in the pool
A systematic review of 23 studies of pool races and experimental trials reports that in short and middle events maintaining speed is critical; in long events low lap-to-lap variability and the ability to produce an end spurt in the last laps matter. In the individual medley the most effective strategy is to conserve energy in the butterfly leg. Senior swimmers' pacing profiles stay fairly stable regardless of opponents. The authors conclude that event-specific strategies should help, but more individualisation is needed because swimmers differ.1
The swim in triathlon
A review of swimming in Sprint and Olympic-distance triathlon reports that the swim leg matters for overall result, especially for professionals in draft-legal races. It also reports that swimming at reduced intensity can improve performance in the following disciplines, and that effort can be reduced without compromising swim speed.2 The abstract gives no applicable numbers: it does not say by how much to reduce intensity, and it concerns Sprint and Olympic formats, not IRONMAN.
What we do not do
We publish no per-100 m paces, effort percentages or swim race plans: the sources read do not provide them for amateurs. For distances and formats see Races and formats.
What we know and what we do not
We know the ideal pacing depends on distance and that in triathlon swim intensity can affect what follows. From these sources we do not know which pace is right for an amateur or for a long triathlon.
How we reviewed it
Document review of two reviews (one systematic, 23 studies), read as abstracts only.
Limits. Competitive swimmers and triathletes; Sprint and Olympic formats; no applicable numbers; full text not read.
Sources
- McGibbon, Pyne, Shephard, Thompson. Pacing in Swimming: A Systematic Review. Sports Medicine, 2018. PubMed (abstract only)
- Peeling, Landers. Swimming intensity during triathlon: a review of current research and strategies to enhance race performance. Journal of Sports Sciences, 2009. PubMed (abstract only)
Sources rechecked on 28 October 2026.