For TimeCardioBenchmark60:00
Run Swim Run
Monostructural
Solo
Workout Details
For Time
60:00
For Time:
2414 mRun
500 mSwim
2414 mRun
Coaching Tips
Strategy
- 1Pace the first run to avoid fatigue for the swim and second run.
- 2Focus on steady breathing during the swim to maintain form.
- 3Use a technique for flip turns in swimming to conserve energy.
- 4Consider water breaks after the swim before the final run begins.
Safety Considerations
Technical Focus
Monitor endurance and form, especially on runs.
Recommended Warm-Up
General Warm-Up: Run Preparation
- 400 m Jog
Mobility Work: Leg and Arm Swings
- 10 per leg Leg Swings (Front to Back)
- 10 forward and 10 backward Arm Circles
Activation: Quick Runs and Swim Drills
2 rounds- 30 sec High Knees
- 50 m Swim Drills (Catch Up Drill)(Focus on proper stroke technique.)
Scaling Options
Intermediate
Reduce distances for runs and swims by 20%.
- 1
runs
- 2
swims
Scaled
Reduce distances for runs and swims by 40%.
- 1
runs
- 2
swims