Easy run warmup for 15-20' - Drills are to be done on a soft surface; even grass or packed dirt for example - Concentrate on exaggerated good form in each of the exercises as opposed to speed. - Drill distance is generally 50-60m - Recovery is an easy jog/walk back, not a run.
Sample Workout
1. High knees
2. Butt kicks
3. Skipping
4. Karaoke/grapvines 1-2x each direction for 50-60yards
5. High knee>>happy feet 2-3x 50 yards - go from high knees to very fast cadence and back to high knees
6. Strides These bring it all together. Fast, but smooth running for 80-100m. Keep the distance such that you are running notably fast, but you maintain form and good running sensations throughout.
Comments and Definitions
IM - Individual Medley - Fly, back, breast, free.
Karaoke/Grapevine Drill - running sideways, trailing leg goes behind, then in front.
Strides/Pickups - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.
SWIM
Time: 1h 00m
Distance: 2400.00 yards
WU: 300 IM by 25s.
MS: 3 x 150 free broken down into 50 slow, 50 tempo, 50 sprint.
3 x 150 back (slow, tempo, sprint).
3 x 150 breast (slow, tempo, sprint).
3 x 150 kickboard (slow, med, sprint).
-Rest between intervals: 20" & rest between sets: 30"
IM - Individual Medley - Fly, back, breast, free. Karaoke/Grapevine Drill - running sideways, trailing leg goes behind, then in front. Strides/Pickups - short repeats at a 5K pace with recovery in-between. Each 'repeat/stride' should be about 20-30 seconds long and allow for a full recovery in between. Make sure you are properly warmed up-at least 10 minutes before the first. You are looking to get in about 45 left OR right foot strikes per 30". Multiply by 'two' for your RPM. So 45 left foot strikes per 30 seconds will equal 90 RPM, a running cadence that is the most efficient. You will typically be doing 4-10 repeats of 20-30" strides with a full recovery between sets (depending on the particular workout) by walking back to the starting point.