Labor Day Swim-Core-Run Workout

Hopefully you have Labor Day off and can take advantage of the extra day to fit in an early workout before you fire up the grill. You’ll start with a swim, transition to a short core workout and move on to a run, all in two hours or less.

Swim

400 SKPS (swim/kick/pull/swim by 100)
2×200 pull w/ 10 sec rest
4×50 as choice drill on the way down, swim back
10×25 w/ 10 sec rest (alternate 1 fast/1 easy)
4×125 w/ 30 sec rest (sprint the first 25, swim the 100 easy)
300 as 100 easy, 100 moderate, 100 fast
150 choice cool-down
= 2200 total

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Transition: Core

Change into your run clothes and do these five core exercises:

Push-up Knee Tap / 10 reps
Perform a push-up, and at the top bring your right knee to meet your right elbow, then left knee to meet your left elbow. That’s one rep.

V-Ups / 15 reps
Lie on your back with extended arms and legs. Raise your upper body and (straight) legs to meet, touching your toes or ankles to meet at the top.

Side Plank / 45 sec each side
Lie on one side and bring your body up so you’re balancing on one side of your shoe and your elbow. For an added challenge, bring your hips down to meet the floor and back up during the 45 seconds.

Scissor Crunch / 15 each leg
Lie on your back with legs extended and hands behind your head. Raise one foot straight up while the other stays on the floor, and bring upper body up in a crunch to meet the leg. Lower both back down and switch legs.

Superman Lifts / 15 reps
Lie facedown with legs and arms extended. Bring upper body and legs off the floor, using your lower back, and lower back down after a couple seconds. That’s one rep.

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Run

10 min easy warm-up
3x through:
90 sec max effort, 3 min jog
60 sec max effort, 2 min jog
30 sec max effort, 1 min jog
10 min easy cool-down
= 47 minutes

For more swim, bike, run and strength workout ideas check out our series of one-hour sessions.