Swim/Run Brick Stack Triathlon Workout

I don’t know if Jess and I have short attention spans or what, but it seems like we get bored pretty easily. We’re not crazy about doing the same triathlon workout over and over.  We love variety. We like to find new places to swim, bike and run as well as create unique workouts that are challenging and fun. And that’s what we have for you today!

I’m a believer in brick training for a few good reasons. First of all, they are always intense workouts that will test your endurance.

But more so than that, they let you practice the non-technical side of transitions. And one of the hardest things to overcome in fast transitions is not changing gear, but allowing your body to adjust from the last sport to the next.

Most triathletes will practice a bike/run brick, but here’s a way to improve performance with a swim/run brick.

Swim/Run Brick Stack Triathlon Workout | TwoTri.com

I’m sure you know the feeling of getting out of the water from a swim and feeling light headed, dizzy and unsteady on your feet. It takes practice to learn how to get your bearings and run when you’re disoriented from the swim. This workout will help you do just that.

One more great thing about this brick is that it challenges your cardio capacity while swimming. What I mean by that is this: Usually you’ll start out in a swim and find your rhythm and breathing. Now you’ll be interrupting your groove by practicing your exit, re-entry, and then you’re forced to find that swim rhythm again.

It used to take me my whole swim to warm up. By the last few laps, I finally found my groove. But this workout has helped me find my rhythm much faster, so that I can have a strong swim the entire time I’m in the water.

Swim/Run Brick Stack Triathlon Workout | TwoTri.com

Here’s how you do this workout:

Start with a quick warmup, some swim stretches, you know, whatever your usual pre-workout routine is.

When you’re ready, run into the water practicing your swim entry and continue swimming at least a couple hundred yards down the shore.

Then turn in toward the beach and practice your swim exit. Run back down the beach as if you were running to T1, but instead of gearing up for your bike ride, head back into the water to swim again.

Repeat that any where from 3-100 times, and it really is this simple. Simply great, a great workout that is.

Did you do this workout? We’d love to hear about it! Tag #TwoTri on Instagram and Twitter or leave a comment and tell us about it on Facebook!

Posted by Trainer +Davey Anderson 

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Trainer DaveyTrainer Davey is an Orange County personal trainer at heart, but has since moved to Nashville and taken on the new challenge of triathlon training. Of course, he misses his home of Surf City...but Music City ain't so bad either!View all posts by Trainer Davey →