Elitetrack: Sport Training & Conditioning

Today was my first time doing tempo in the pool… this is what i did. after warming up by swimming a few laps and stretching i did…. 2 sets of 6 (25 meters?)
each interval took me about 30 seconds and i then rested 30 seconds. and i took 4 minutes between sets to stretch. i did this in deep water so i had to lean foward to stay afloat.
what does everyone do for tempo in the pool? what intervals? rest? shallow or deep? etc..

I cant give you advice on tempo or intervals but i can say if you get a water belt you will be able to simulate the running motion in the deep water a lot easier and stay more relaxed when doin your intervals.

I did quite a bit of aqua running after a surgery kept me off my feet and I experimented with a lot of varieties. Here are some suggestions:

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[*]I think that sprint mechanics can be best simulated in the shallow end with chest deep water.
[*]Sprint drills can also be done in the shallow end.
[*]For the deep end, I think fartlek type workouts as well as intervals of one length work best.
[*]I’d really concentrate on staying as vertical as possible otherwise you will essentially be swimming.
[*]Spd5826 was correct in saying that an aqua jogger belt will help with maintaining running posture but it can also be done without a belt. Either way, speed of the interval shouldn’t be the guideline for the workout because it is so easy to cheat (swim) and go faster just to get faster times. I’d suggest using effort (either RPE or HR) as your guide for the workout.
[*]I found 1 length of the pool worked out almost perfectly for tempo type ‘runs.‘
[*]I think volume for pool runs or bike workouts should be approximately 150% more than their on land counterparts if they are used as substitutes for running workouts. This is because of the fact that both of these things are not really weight bearing activities.
[*]Be careful to not do too much running in the pool as I suspect it could throw off / alter firing patterns as well as agonist / antagonist strength ratios for on-land running. It’s important to note that whether running in the deep end or the shallow end, all hip flexion movement will be heavily overloaded when compared to on land running and their will be no real elastic or plyometric effect at the lower most portion of the leg cycle (what would be ground contact on land). Even when running in the shallow end, the water will slow contact down to the point where it no longer is a real plyometric activity.
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posted by mike prior to thread….

“”“”“"I think I used to do something like 10-12 x 1 length with 60-90 seconds recovery. This would be somewhat like the equivalent of 8 x 300m @ 80-85%.“”“”“

when i was at level 1 school, i was told that you shouldn’t do work in the pool within 24 hours of a competition. i think he said something about short circuiting(i’m paraphrasing) the neuromuscular system because of the chorine. is this true?

Boo mentioned the the chlorine Ions will cause some sort of short circuit at the level III school. I would love to see that research…flojo did extensive pool workouts AFTER her hamstring injury and the rest is history. I would use pool workouts no more then 3 times a week since the environment can transfer some of the wrong messages to the nervous system.

We had access to a pool in Tampa since the weather could allow for outdoor training year round. As for here in Boston the swim coaches (I am one myself) treat track athletes like lepers. This morning we did some light drills and tempo work, but I would have replaced it with some pool conditioning to unload the body.

Pool work…

I find that HR and RPE (screw the borg scales) is far better then goal times.  I agree with Mikes protocols….great stuff and very accurate. I would add the point that any addition to a program is a risk since pool work can overload the calf and flexors of the hip. SLOGGERS, invented by Dr. Beasly from the University of South Florida are like giant foam sandals similar to the aqua jogger products. I would use that product (some schools lend equipment out) for low intensity work only and go natural with higher speeds.

I found that replacing tempo work during indoors ( with locations that have snowfall) is very dangerous. I would do one tempo conditioning session for 100m people one time followed by one low intensity recovery session. 400m athletes can do two sessions or more but jumpers and pure sprinter be carefull to the problems that Mike points out.  Linda Huey has a nice book one what she does.