ICE Short Tempos: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 x 50m SS, 2 x 1 lap SS, 6-5-4-5-6 laps tempos, starts time permitting, warm down

ICE Short Intervals: 10 laps warm up, 2x2 laps BU, 2x50m CS, 2x50m SS, 1x1 lap SS, 1 set of 4x4 laps (10.5-11.5” {12.5-13.5”}), R5’ between sets, 15 laps warm down.

ICE Fartlek: 10 laps warm up, 2x2 laps BU, 2x50m CS, 1 lap timed, 2x50m SS, 2x1 lap SS, 2x7 {5} laps, 10 laps (2 moderate, 2 fast, 2 easy, 2 moderate, 2 fast), 15 laps warm down.

ICE Sprints: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 x50m SS, 2 x 1 lap SS, 4-5-5-4 laps tempos, warm down.

ICE Short Intervals: 15 laps warm up, 2x2 laps BU, 2x50m CS, 2x50m SS, 2x1 lap SS, 2 sets of 3 x 6 {4} laps, 15 laps warm down.

ICE Short Intervals: 15 laps warm up, 2x2 laps BU, 2x50m CS, 4x5 laps (10.5-11.5” {12.5-13.5”}, R5’ between sets, relay warm down.