Practice

ICE Long Intervals: 15 laps warm up, 3 x 2 laps BU, reaction drills, 2 sets of 8-12-8 laps (HR 165-175), R2’-3’ between sets, warm down.

ICE Warm up - 2-man relay (3 x 3 laps), 3 x 200m BU, reaction drills, corner work, 2 x 5 min, R 4', warm down.

ICE Endurance: Warm up, 3 x 200m BU, 4'-3'-2'-2'-3'-4', R2', 10 laps double circle on one comer, warm down.

ICE Endurance: 15 laps, 20 laps - last 10 backwards, 15 laps - deep squats start/end of each corner, 10 laps with double corner circle on one corner, 15 laps warm down.

ICE Long Intervals: 15 laps warm up, 3 x 2 laps BU, reaction drills, 2 sets of 8-12-8 laps (HR 165-175), R2'-3' between sets, warm down.

ICE Intervals: 15 laps warm up, 2 x 200m BU, 2 x 50 CS, 8-6-5-6-8 laps@ 12.5"-13" (6-5-4-5-6 laps @ 14" for group 2), starts (time permitting), 15 laps warm down.