First Swimrun Adventure
Workout - First Swimrun Adventure
- 10min @ 6'30''/km
- 5 lots of:
- 500m @ 5'45''/km
- 400m @ 25'00''/km
- 5min @ 6'30''/km
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Flora Beverley’s What Is This Sport?! Crazy Swimrun Event In Barefoot Shoes takes a look at this hybrid sport. Here’s what you need to attempt a similar session. Watch the full video for context.
Key points
- Swim-run alternates between trail running and open-water swimming.
- Most races span 10-75 km with 5-6 transitions. This event paired a 500 m run with a 400 m swim, repeated several times (about 2.5 km total).
- At 12-16C, a pull-buoy (or “p-boy”) and paddles (optional) keep your legs up and strengthen your stroke.
- Barefoot shoes like Vivo Hydra give traction on rocks and move from ground to water easily.
- Below 19C, you need a wetsuit for warmth and flotation.
Workout example
- 5-10 min easy jog to warm up.
- Run 500 m (about 0.3 mi) on trail in barefoot shoes.
- Swim 400 m (about 0.25 mi) in open water with a pull-buoy and optional paddles.
- 5-6 rounds of steps 2-3 (about 2.5 km total) at conversational pace.
- Easy jog and stretching to finish.
Practical tips
- Master the transition: from land into water, shoes off, re-lace if needed.
- Pull-buoy between your legs to reduce drag. Paddles if you need confidence in the water.
- Keep effort low. The Pacing app helps with a leisurely run pace and steady swim rhythm.
- Below 19C, wetsuit on for buoyancy and heat.
- Run with others for navigation and encouragement.
Closing note Swim-run mixes running, swimming, and trails for variety. Tweak distances and paces in the Pacing app to your fitness.