My favourite water running sessions.

Here are some of my favourite workouts, all of which I did with a couple of minutes easy either side to make for a 60-90 minute session. I have been doing 60-90 minutes 4 times a week, but these can easily be made longer or shorter by changing number of reps to fit any time/fitness level. The rule I went by for adapting running into the water was to do similar rep times as I would for a distance (Eg 400m = 75-80 seconds, 1km = 3:20-3:30 etc), and whatever the track workout was, I would halve the rest/recovery between reps and sets as you recover quicker in the water and need more time at effort to keep your heart rate high.