POOL RUNNING SKILL WORKOUTS

Skill Workouts	Recovery
Warm Up 2:00 of easy kicking drills 2-3 x (4 x 20 seconds, A** skip 8 x (10 seconds, A run) Warm Down	10 seconds rest 10 seconds rest
Warm Up 2-3 lengths of pool using different swimming strokes. Ankle and Foot drills* 10(45 seconds A run) 8 (45 seconds B*** march) Warm Down	15 seconds rest 15 seconds rest 15 seconds rest 15 seconds rest 15 seconds rest
Warm Up 4 x 30 seconds A run 4 x 15 seconds A right leg only, quick lifting 4 x 15 seconds A left leg only, quick lifting 4 x 15 seconds B right leg only, quick lifting 4 x 15 seconds B left leg only, quick lifting 4 x 30 seconds A run Warm Down	15 seconds rest 15 seconds rest 15 seconds rest 15 seconds rest 15 seconds resr
* Butt Kicks, Straight leg bounds, Alt. Leg bounds ** High Knee *** High Knee, Extend Leg

The Science of Speed and Hurdling, Brent McFarlane