Paddle Sprints – During your warm up, swim a few laps with hand paddles to get the feel of using them.  When you are ready, complete one length of the pool (25 yards or meters) at maximum effort.  Between your intervals, rest long enough so that you are recovered between your intervals, and gradually build to 8 repetitions.  Be careful as paddles increase the strain on your shoulder.



Hill Sprints – After a good warm up or even at the end of a run insert hill sprints to build power.  Find a short, steep hill long enough to run for 20 seconds.  While concentrating on good form, sprint up the hill for 20 seconds.  Between your intervals, rest long enough so that you are recovered, and gradually build to 8 repetitions.



“Stomps” are intervals designed by Carmichael Training Systems.  The goal of Stomps is to improve strength and power while sitting in the saddle.  Begin at moderate speed, on a flat section of road, in a large gear (about 53-12).  While seated begin stomping on the pedals as hard as you can.  Concentrate on pushing down smoothly and pulling through the bottom of the pedal stroke.  Keep your upper body centered and still.  Each effort lasts 15 – 20 seconds with full recovery or at least 5 minutes between efforts.  Build to 4-10 efforts.