I need a great!! speed workout.

Thanks Pablo and George for your replies. I appreciate your help. Responding to Paul, I am VERY serious about regaining my sprinting abilities. That's why I'm taking it upon myself to venture out from my team program and try to figure out how to get back my sprint capabilities. I've never really been in a sprint oriented program so I'm kind of learning as I go. I've been trying to "come back" from 3 shoulder surgeries and haven't seen the results I expected from all the work I've put in. My middle distance and distance events have shown the most improvement but I'm a sprinter and those are the results I want to see. It occured to me that perhaps I need to train for sprinting rather than expect to sprint well from a general training program. - I do dryland strength training 3 x week - I've begun my program with 2 x week sprint training (though I'm not entirely clear as to what that would be other than swimming as hard as I can) - not many meets this time of year in CA as they're all outside, but I do plan to swim at Long Beach 12/3 & 4, the next possibility will be February - I've been working with an excellent sports psychology consultant since my rehab from 3 shoulder surgeries. When you do a workout featuring 5 x 50 on 3 minutes, how long is the workout, yardswise? I had anticipated that a sprint workout would be shorter but the one I've been doing seems to not be much shorter. I also incorporated swimming with tubing, those days to build power. Is there a general principle for work/rest - 1:1, 2:1, etc.? While I get pretty tired after my sprint workout, the satisfaction and exhilaration of swimming hard more than make up for it. Thanks so much for your suggestions and if you have any workouts that would help me along this path, I'd appreciate your sharing them. Nancy

Thanks Pablo and George for your replies. I appreciate your help. Responding to Paul, I am VERY serious about regaining my sprinting abilities. That's why I'm taking it upon myself to venture out from my team program and try to figure out how to get back my sprint capabilities. I've never really been in a sprint oriented program so I'm kind of learning as I go. I've been trying to "come back" from 3 shoulder surgeries and haven't seen the results I expected from all the work I've put in. My middle distance and distance events have shown the most improvement but I'm a sprinter and those are the results I want to see. It occured to me that perhaps I need to train for sprinting rather than expect to sprint well from a general training program. - I do dryland strength training 3 x week - I've begun my program with 2 x week sprint training (though I'm not entirely clear as to what that would be other than swimming as hard as I can) - not many meets this time of year in CA as they're all outside, but I do plan to swim at Long Beach 12/3 & 4, the next possibility will be February - I've been working with an excellent sports psychology consultant since my rehab from 3 shoulder surgeries. When you do a workout featuring 5 x 50 on 3 minutes, how long is the workout, yardswise? I had anticipated that a sprint workout would be shorter but the one I've been doing seems to not be much shorter. I also incorporated swimming with tubing, those days to build power. Is there a general principle for work/rest - 1:1, 2:1, etc.? While I get pretty tired after my sprint workout, the satisfaction and exhilaration of swimming hard more than make up for it. Thanks so much for your suggestions and if you have any workouts that would help me along this path, I'd appreciate your sharing them. Nancy