World Class Workouts 5: Practice Swim-to-Run Transitions

Alex Kostich
Active.com

The fifth World Class Workout comes via Ian Murray, head coach of the Los Angeles Tri Club.

An accomplished triathlete in his own right as well as the entrepreneur behind individualized online multi-sport coaching site ACMEcoaching.com, Ian has earned his status as a triathlon sports authority.

While previous World Class Workout columns have focused solely on swimming, it is a pleasure to welcome Ian as a guest this month who can provide a great example of a cross-training brick workout.

Bricks are drills that focus on more than one sport at a time, designed to accustom an athlete to the transitions required in a triathlon. Ian's workout may have its roots in triathlon training, but it also is invaluable to the open water swimmer (who more often than not is required to transition, or run, up the beach to the finish line).

The swim-to-run transition is often overlooked by triathletes, who discount the importance of the run between the swim and bike portions of their event.

As Ian explains: "Race directors can't always situate the swim exit beside the bike start. The result is often a run between the edge of the water to the transition area."

He cites famous races such as the Escape from Alcatraz event in San Francisco, the Nautica Malibu triathlon, and Mrs. T's Chicago race, all of which require lengthy runs between the swim finish and the bike start.

Because it's such a minor portion of the overall race, the transitory run is often neglected by triathletes. However, it is a crucial transition because it is the only opportunity to loosen up, recover, and adequately prepare your legs and body for the long bike ride ahead.

It is also a time to gain valuable seconds on competitors who may not be as graceful and fast on their feet upon exiting the water.

"When most athletes exit the water," Ian says, "they find their legs slow to respond to the running motion, and their arms, chest, and shoulders are stiff and heavy. The demands of the swim result in the upper-body muscles being swollen with blood and congested with lactic acid. Time is needed for that lactic acid to flush, and for the blood to make its way down to the leg muscles.

"This time can be shortened, and a smoother, less disorienting feeling can be achieved in the transition, with proper training."

Ian has designed the following swim/run combo workout to increase the body's awareness and efficiency during the tough swim-to-run adjustment.

Warmup jog/run:
1 - 1.5 miles
Pace should range from very slow to slow (this is, after all, a warmup). Focus at the end of the run: a diagnostic check of how it feels to run in comfort and what you body is doing from head to toe.

Warmup swim:
3x150
Mix some backstroke in with your crawl. Pace is easy with a full minute of rest and stretching between each 150. Focus on your body's balance (head, hips, heels all level near surface)

WORKOUT:

Round 1:

Swim: Four descending 200s with 30 seconds rest between each

Pace the 200s so that you descend each by 10 seconds; the last 200 should be a 90 percent effort

Exit the pool area and run a slow to moderate 800 with total concentration on form. Dont let the mind wander, try to duplicate the feeling you had at the end of the running warmup.

Take several minutes after the 800 to recover and prepare for the next round.

Helpful hint: "Running in a Speedo can earn you an interesting reputation in today's society," cautions Ian, "so you may wish to swim the above workout in triathlon shorts."

On a more serious note, take care not to run on the potentially slippery pool deck. Ideally, you should exit the water, walk to your run start, and begin the run in less than 90 seconds from the time you exited the water.

Round 2:

Swim: Four descending 200s with 20 seconds rest between each

Pace the 200s so that you descend each by 10 seconds this time, resulting in a 95 percent effort

Exit the pool area and run a moderate to fast 800 with total concentration on form. Again attempting to duplicate the feeling you had at the end of the warmup.

Take a several-minute break and get ready for the final round.

Round 3:

Swim: Four descending 200s with 10 seconds rest between them

Pace this set the same as the last so that you descend by 10 seconds for each, resulting in a 95 percent effort

Exit the pool area and run a fast 800 with total concentration on form. Try and duplicate the run comfort that youve come to experience at the end of each run effort.

Readers who have been following some of the World Class Workouts may recognize the ladder pattern of Ian's swim sets; although repeat distances may stay the same (in this case, 200s), the rest interval decreases while the percentage of effort increases. The runs are descending in time and effort as well.

Ian underlines two important elements that are a key to improvement:

1. Mental focus on good running technique will produce good running skills even before the legs are conditioned to do it on their own (through muscle memory). As such, total concentration is required during the running drills, even though your mind may be inclined to wander during this new exercise. While many of us can turn our brains off while swimming laps, transitioning to a run stimulates our senses and we suddenly become more aware of our surroundings (at the expense of paying attention to our technique). Be aware of the world around you, but stay focused on the drill as your body transitions from one sport to the next.

2. Consistent practice of such swim/run efforts will quicken the neuromuscular connection from the brain to the legs. It is not enough to try this workout once or twice and consider your mission complete: instead, commit to it once or twice a week and continue to build on it throughout the season. Add another round, or increase your repeat distances if you desire variety or a greater challenge. Even if your transitions are flawless, it is necessary to keep the neuromuscular connection in shape with consistent training.