The Benefits of Swim-Run Workouts

Here are a variety of ways you can incorporate swim-run bricks into your training:

Run After Your Open Water Swims
Many triathletes incorporate open water swims at a lake or beach into their training. Often, since open water swims entail travelling to a body of water, they'll follow it up with a bike ride and kill two birds with one stone. You can replicate the experience of a race—as well as hone your ability to run well out of the water—by incorporating a short but high-intensity run between your swim and bike. Put your running shoes by your towel and when you get out of the water, go into a quarter- to 1-mile run before getting on your bike. If you're not biking after your swim, go ahead and make it a 5K, or longer if you like.

More: Transition Workouts: When to Run After a Ride

Register for a Swim-Run Race
Splash n' dash, stroke n' stride, aquathlon—regardless of what name they go by, swim-run events are growing in popularity—so much so that USA Triathlon has recently introduced a kid's splash n' dash series to go along with its popular aquathlon series for adults. These events provide a fun and competitive way to build your swim-run fitness. Many races even award prizes to the top finishers.

Run After (or During) Your Workouts in the Pool
Place your running shoes and clothes near your towel and, after your swim workout, quickly dry off and put on your running gear. Go into a run as quickly as possible, either outdoors, on a treadmill or on an indoor track. The idea here is to run for about 10 to 20 min. at a moderate to high intensity pace. Work on running fluidly and keeping your breathing under control.

If you'd like, you can try your hand at the F1 format of racing (without the bike): Swim 500 meters/yards; run for 15 minutes; swim another 500; run 15 minutes; swim a final 500; and finish with a 15-minute run.

If running right out of the pool is simply not possible, there is another way to replicate the feeling. Swim 100 to 500 meters/yards, get out of the pool and do 20 to 50 squats (body weight only) on the deck, jump back into the water and repeat the swim/squat intervals two to three 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.

READ THIS NEXT: Everything You Need to Know Before a Triathlon Swim

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