Workout Description

Why This Workout Is Hard

Low skill on the runs but moderate skill and comfort required in the swim, especially in open water. The volume and duration (40–60 minutes for most) demand sustained aerobic capacity and smart pacing. No heavy loads or high-skill gymnastics, but maintaining form and breathing mechanics under fatigue makes this a challenging endurance test.

Benchmark Times for Run Swim Run

• Elite: <38:00
• Advanced: 40:00-42:00
• Intermediate: 45:00-48:00
• Beginner: >60:00

Training Focus

This workout develops the following fitness attributes:

• Endurance (9/10): High aerobic demand with continuous running and swimming. Expect a steady heart rate near aerobic threshold for 40–60 minutes while managing breathing and technique across two cyclical modalities.
• Stamina (6/10): Legs and shoulders work repeatedly at submaximal effort. Accumulated strides and swim strokes test sustained output and posture without significant rest breaks or transitions.
• Speed (4/10): You can run assertively and maintain a strong swim pace, but overall success comes from controlled tempo and smooth transitions rather than sprinting.
• Flexibility (2/10): Basic mobility suffices. Some shoulder and thoracic extension help streamline in the water, and ankle mobility supports efficient running mechanics, but extreme ranges aren’t required.
• Power (2/10): Explosiveness plays a minor role. Pool push-offs or short surges may help, but the workout rewards continuous pacing over powerful bursts.
• Strength (1/10): No external loading and minimal peak force demands. Strength is not the limiter beyond basic propulsion and posture maintenance during running and swimming.

Scaling Options

Scale to: Run 1 mile • Swim 300 m • Run 1 mile • Swim 250 m with fins or kickboard if needed • If no swim access: Sub 1000 m row (or 800 m SkiErg) for the 500 m swim

Scaling Explanation

These options reduce distance or substitute the swim to preserve the aerobic, cyclical stimulus and time domain while improving safety and accessibility based on skill and facility.

Intended Stimulus

Steady cardio with a controlled first run, smooth and efficient swimming, then a confident negative split on the final run. You should feel in control of breathing and posture, avoiding spikes that force long recoveries. Finish feeling like you managed the middle well and had enough to push the last half-mile without blowing up.

Coach Insight

Pace the opening 1.5 miles slightly slower than 10K pace, settle breathing, and prepare for the water. One tip: Relax the swim—long strokes, exhale fully underwater, and keep sighting minimal yet consistent. Avoid sprinting the first run, sloppy transitions (goggles/cap), and holding your breath in the swim. Build the final run to finish strong.

Benchmark Notes

Times range from just making the 60-minute cap (L1) to sub-38 minutes for elite gym athletes (L9). Use these to choose pacing and scaling. Hit steady effort on the first run, stay efficient in the water, then close strong on the final run without redlining too early.

Modality Profile

This is a pure monostructural conditioning piece: running and swimming only. There are no gymnastics elements like pull-ups or push-ups and no external loading. Nearly all of the time is spent moving continuously, emphasizing aerobic capacity and pacing strategy.

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