Swim / Run at Public Beach

Last year we did some very successful swim / run training sessions at Seven Mile Beach (SMB) in preparation for the Ogier Stroke and Stride event.

At Public Beach (part of SMB) buoys can be used to define a swim course and cabanas as turn around points for the run. The last session we did before the final Stroke and Stride looked like this:

• Swim 450m pushing hard to the first buoy
  
• Run hard to cabana and back
  
• Swim 450m with all out effort between first and second buoys
  
• Run hard to cabana and back
• 3 minutes rest
• Repeat set.
  

Total swim distance 1800m, run distance 800m

Today we (Marius, Johan and I) did a slightly different work out:

• Swim 1km along SMB
• Run 1km back to the starting point
• Swim 1km along SMB
• Run hard 1km to starting point.
  

In addition to simply getting a good swim workout, the idea is to practice the transition from swimming to running, but also from running to swimming. I don't have the exact times we did, but the swim portion was done in 16-17 min (Marius did a sub 16 on the last repeat) while the run portion was 4-5 min.