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.

Last practice of the season ICE Sprints: 10 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 1 lap timed – last chance to set a PR for one lap time, starts. MAT TUNNELS, FUN!!

ICE Fartlek: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 x 50m SS, 2 x 1 lap SS, 2 x 6 (4) laps, 10 laps (2 moderate, 2 fast, 2 easy, 2 moderate, 2 fast), 15 laps warm down.

ICE Endurance: 15 laps, 2 laps build up, 3 laps BU, 5’ laps, 4’ laps, 3’laps, 2’laps, relays, 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 Endurance: 15 laps, 1 x 18 laps, R4’ (3 laps easy, 3 laps moderate, 3 laps hard, repeat), 2 x 12 laps, R4’ (2 laps easy, 2 laps moderate, 2 laps hard, repeat), relays, 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 corner, warm down.