SWIM-RUN-SWIM-RUN-SHOWER

For many years swim-run “bricks”, were missing from training. In 1996 I organized a run-swim event back in Caracas. 100 meters swim, 400 meters run (around the track 8X), super demanding, but refreshing at the same time.Many races these days—especially those that feature ocean swims—require athletes to make long runs to transition after exiting the water. These transitions seem almost like endurance events in themselves.

At our events at Ft De Soto, and St Anthony’s Triathlon, after the swim, athletes need to run at least ¼ of a mile to Transition 1, training your body to run when it’s already sputtering and gasping for air can help make those runs to transition less daunting and painful. Being able to run better out of the water can help shave time off your T1, as well.

The new Aqua-bike events are blooming all over the country, and Swim-Runs races are also starting to appear in the list of new events. Stay tuned for our local upcoming races, including OWS, and Swim-Runs. Swim-run training helps your body learn to quickly adapt from the horizontal to the vertical body position.

If running right out of the pool is simply not possible, there is another way to replicate the feeling. Swim 200 meters/yards, get out of the pool and do 10 squats, 10 lunges, 5 burpees on the deck, jump back into the water and repeat 3 to 5 more times.If you’re looking to drop your swim to bike transition times—as well as feel a bit stronger at the start of the bike leg—add swim-run workouts to your training to help you run stronger out of the water.

Outspokin OWS Cross-training with Leo will start back again on March 13, every Tuesday at 6:00 PM at Clearwater Beach, between Palm Pavilion and Frenchy’s Rockaway. And starting on March 15th Outspokin Run-Swim with Trixie and Leo at Sand Key Park, at 5:30 PM. For more information call Coach Leo: (727) 455-0748 https://www.facebook.com/EnduranceMultisportCustomCoaching/