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 video What Is This Sport?! Crazy Swimrun Event In Barefoot Shoes offers a compelling look at this hybrid sport. Here’s what you need to know to attempt a similar session yourself, though you should definitely watch the full video for additional context.
Key Points
- Swim‑run alternates between trail running and open‑water swimming, cycling through both repeatedly.
- Most races span 10–75 km with 5–6 transitions. This particular event combined a 500 m run with a 400 m swim, rotated several times (totaling roughly 2.5 km).
- At 12–16 °C, a pull‑buoy (or “p‑boy”) and paddles (optional) keep your legs elevated and strengthen your stroke.
- Barefoot shoes like Vivo Hydra provide excellent traction on rocks and transition seamlessly from ground to water.
- Below 19 °C, a wetsuit becomes essential for warmth and flotation.
Workout Example
- Start with a 5–10 min easy jog to warm up.
- Run 500 m (≈0.3 mi) on trail wearing barefoot shoes.
- Swim 400 m (≈0.25 mi) in open water with a pull‑buoy and optional paddles.
- Complete 5–6 rounds of steps 2–3 (≈2.5 km total) at a comfortable, conversational pace.
- Finish with an easy jog and stretching.
Practical Tips
- Master the transition: dash straight from land into water, strip your shoes, and re‑lace if required.
- Position a pull‑buoy between your legs to minimize drag; add paddles if you need confidence in the water.
- Keep effort low; the Pacing app lets you dial in a “leisurely” run pace and steady swim rhythm.
- Water below 19 °C demands a wetsuit for buoyancy and heat retention.
- Run with others for navigation support and encouragement.
Closing Note Swim‑run combines running, swimming, and trail work in ways that beat the monotony of single-sport training. Tweak the distances and paces in your Pacing app based on your current fitness, and enjoy the experience.