POOL WORKOUTS

WORKOUT	RECOVERY
4 X (30-45-60-45-30 sec.) 2 x (4 x 60 sec.) Total Effort: 22:00	30 seconds rest or = to effort 30 seconds rest
4 x (4 x 1:15 2 x (4 x 45 seconds) Total Effort: 26:00	45 seconds rest 15 seconds rest
4 x (1-1:30-2-2:30) Total Effort: 28:00	60 seconds rest
5 x 3 minutes 4 x 2 minutes 3 x 1.5 minutes 2 x 1 minute Total Effort: 29:30	1 minute 45 seconds 30 seconds 15 seconds
4 x (1-2-3-2-1) Total Effort: 36:00	60 seconds ea. rep
4 x 2:30 minutes 4 x 2 minutes 3 x (5 x 40 seconds) Total Effort: 28:00	1 minute 45 seconds 20 sec., 1:30 between sets

The workouts can be done during either swimming or deep water running. They are listed in order of increased workload.

A rest of 1:30-2:00 between sets is implied in all workouts listed.

The Science of Speed and Hurdling, Brent McFarlane