I use the pool for extensive tempo quite freq. The session i use most is….
In shallow water.. shoulder level…
45 seconds running in place w/15 seconds rest x10
You can rest 2 mins after 5 reps if youd like.
Follwed by leg swings holding onto the side 10x each leg.. twice.
Also make sure that since your CNS is not being stimulated on the track (you cant do any speed work since your ham. is hurt, and your CNS will not be stimulated in the pool since it is low intensity) that you are hitting the upper body weights heavy to keep your CNS firing.