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It's summer time! Use the pool to complement your running

posted Jun 7, 2010, 6:35 AM by Matthew Chestnut
POOL WORKOUTS FOR SPEED
  • These are some great workouts for the days your superstars are not at the track. 
  • No more than twice a week. 
  • If you can get vest so they can float that would be great. If not make sure they're doing these workouts with shoes because the pool bottoms can tear up their feet big time. 
  • The workouts should also be performed in water deep enough that their whole body is under water, neck down.
WORKOUT A:
WARM UP: TREAD WATER 2 X 60 SECS (1 min rest in between)

DYNAMIC WARM UP (in shallow water)
  • walking lunges
  • knee pulls
  • high knees
  • A skips
  • B skips
  • scissor kicks
  • high knees
  • carioca
*Four sets of one-minute flutter kicks followed by four sets of 45-second flutter kicks followed by four sets of 30-second flutter kicks. Use a 1:1 rest-to-work ratio. 

Here’s video of flutter kicks:

Swimming


COOL DOWN

WORKOUT B:
WARM UP: TREAD WATER 2 X 60 SECS (1 min rest in between)

DYNAMIC WARM UP (in shallow water)
  • walking lunges
  • knee pulls
  • high knees
  • A skips
  • B skips
  • scissor kicks
  • high knees
  • carioca
*WATER SPRINT LADDER (full speed sprinting with high knees)
15 secs - 30 secs - 45 secs - 60 secs 75 secs - 60 secs - 45 secs - 30 secs - 15 secs (1 min rest in between)
Followed by four sets of 30-second flutter kicks. 
COOL DOWN
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