7:00 pm - 8:30 pm Practice January 5 @ 7:00 pm - 8:30 pm EST Practice ICE Short Tempos: 15 laps warm up, 3 laps BU, 2 laps BU, 2 x 50m CS, 2 x 50m SS, 1 x 1 lap SS, 6-5-4-5-6- laps tempos, warm down.
7:00 pm - 8:00 pm Practice January 8 @ 7:00 pm - 8:00 pm EST Practice ICE Variable Intervals: 20 laps warm up, 2 x 2 laps BU, 12-16-20-16-12 (2 slow, 1 medium, 1 fast, repeat until done), RS', warm down.
7:00 pm - 8:30 pm Practice January 12 @ 7:00 pm - 8:30 pm EST Practice ICE Short Intervals: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 1 lap timed, 2 sets - 3 x 8 laps {6} laps, 15 laps warm down.
7:00 pm - 8:00 pm Practice January 15 @ 7:00 pm - 8:00 pm EST Practice ICE Short Intervals: Warm up 15 laps, 2 x 2 laps BU, 2 x 50m SS, 2 sets - 5-6-7 (10.8 {13.0}), RS' between sets, warm down.
7:00 pm - 8:30 pm Practice January 22 @ 7:00 pm - 8:30 pm EST Practice ICE Short Intervals: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 sets of 3 x 9 {7} laps, warm down.
7:00 pm - 8:30 pm Practice January 26 @ 7:00 pm - 8:30 pm EST Practice ICE Fartlek: 15 laps, 2x2 laps BU, 2x50m CS, 2x10 {8} laps 2x12 laps {2x2 easy, 2 moderate, 2 fast}, 10 laps double corner, 15 laps warm down.
7:00 pm - 8:00 pm Practice January 29 @ 7:00 pm - 8:00 pm EST Practice ICE Variable Intervals: 10 laps warm-up, 2 x 2 laps BU, 2 x 15 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
