Practice

ICE Variable Intervals: 15 laps warm up, 2x2 laps BU, 2x50m CS, 12-16-20-16-12 (2 slow, 1 medium, 1 fast, repeat until done), R5' warm down.

ICE Tempos: 15 laps warm up, 2x2 laps BU, 2x50m CS, 2x50m SS, 2x1 OOm SS, 6-5-4-3 laps tempos, warm down.