Practice

ICE Sprints: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 5 x stand starts – close to beginning of corner w/moving back towards starting line on each, 2 x 5”/5” – 10”/10” - 15”/15” – 20”/20” (sprint/rest), 2 x 1/.75/.5/.25 laps all out, 6 x 50m SS, 2 x 1 […]

ICE Fartlek: 15 lap warm up, 2x2 laps BU, 2x50 CS, 2x50m SS, 2x1 lap SS, 2x8 (6)laps, 10 laps (2 moderate, 2 fast, 2 easy, 2 moderate, 2 fast - 2 sets if time) 15 laps warm down

ICE Short Intervals: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 sets – 3 x 8 laps {6} laps, 15 laps warm down.

ICE Long Intervals: 15 laps warm up, 2 x 2 laps BU, 1 lap timed, 2 sets of 8-12-8 laps (HR 165-175), R2’-3’, R5-8’ between sets, warm down.

ICE Tempos: 15 laps warm up, 2 laps BU, 3 laps BU, 2 x 50m CS, 2 x 1 lap hard-1 lap easy drill for 8 laps, 10-8-6-5 laps tempos, warm down

ICE Variable Intervals: 10 laps warm up, 2 x 2 laps BU, 2 x14 laps (3 x 1 lap slow, 3 laps medium, 1 lap fast), R6’, 2 x 10 laps (2 x 1 lap slow, 3 laps medium, 1 lap fast), R6’, warm down.