If you run track in a northern state you
understand that the weather is often uncooperative in our efforts to
train and race. There is often a need to put together alternative
workouts. One such alternative is to run in the water. Water
workouts can also be used to rehab an injury or slow down the
progression of the dreaded shin splints. Developing a workout in
the water is fairly easy. The principles that you follow on the
track apply in the water with a few modifications.
- Sprint Water Workouts. These
workouts can be done in the shallow or deep end of the pool.
The athlete must carefully maintain good running posture in the
water. If the workout on the track was going to be 5-6 x 200's
with 45 seconds rest, that same workout could be adapted to the pool
with more reps and shorter rest. You can do (10-12) x 30 second
runs with 15 second rest/rep. This simulates what you would do
on the track without impact on the legs. It is easier to do
most sprint work in the shallow end. The sprinter has an
easier time maintaining good form and the coach can observe
mechanics in the shallow end. Running in the deep end requires
wearing a water vest. When wearing the vest one must be very
careful to maintain good running posture. The vest often
forces the wearer to bend forward at the waist. Training over
any period of time using bad posture programs the motor memory with
that posture and it carries over to the track--so don't do it
incorrectly.
- Distance Water Workouts.
Distance runners often use the pool on recovery days in injury
situations. Long runs of 30-45 minutes can be easily
accomplished in the deep end wearing water vests. The distance
runner can also interval train in the water in much the same manner
as a sprinter would. Again posture becomes a concern and must
be checked regularly.
- Jump Water Workouts. Any drill
that you do on land, in a sand pit, or on mats can be done in a
pool. Landing drills can be done in the deep end.
Bounding can be done in the shallow end. Flight drills can be
done off either the side of the pool or off the diving board.
The pluses of pool workouts are that they
are great in cardiovascular training and rehabilitation of an injury.
There are, however, negatives to strict pool training. The leg
muscles, primarily hamstrings and quads, never learn proper recruitment
in simple pool running. Technique, especially arm drive and ankle
recovery tend to get worse. So don't base all of your training in
the pool!
For those of you with limited
imaginations, we have listed some good pool workouts to use. Feel
free to modify them as needed. These should, however, give you a
good idea of how to work your pool workouts.
Examples of Pool Workouts
Set 1
- 3 minute easy run in the water
- 3 x 50 sec run 85% effort 25 sec
rest/rep 1min rest/set
- 3 x 30 sec run 90% effort 15 sec
rest/rep 1min rest/set
- 3 x 10 sec run 100% effort 5 sec
rest/rep 1min rest/set
- 3 min. cool down easy run
Set
2
- 5 min easy warm up run
- 2 x 70 sec run 85% effort 20 sec.
rest/rep 1min rest/set
- 2 x 50 sec. run 85% effort 20 sec
rest/rep 1min rest/set
- 2 x 30 sec. run 85% effort 15 sec.
rest/rep 1min rest/set
- 2 x 15 sec run 85% effort 10 sec.
rest/rep 1min rest/set
- 2 x 8 sec run 100% effort 10 sec
rest/rep 1min rest/set
- 3-4 min easy cool down run
Your imagination is the only limit on what
can be accomplished in the pool. While it doesn't replace the
track it does aid in preventing and rehabbing injuries. Use the
pool wisely and you can build a championship season!
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