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.

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 Tempos: 15 laps warm up, 2x2 laps BU, 2x50m CS, reaction drills, 7-6-5-4 laps tempos, warm down.

ICE Fartlek: 15 laps warm up, 2x2 laps BU, 1 lap timed, 1x50m SS, 1x1 lap SS, 9 {7} laps tempo, 7 {5} laps tempo, 12 laps (2 x 2 easy, 2 moderate, 2 fast), 2 x 3 laps hard, 20 laps warm down.

ICE Short Intervals: 15 laps warm up, 2x2 laps BU, 2x75m CS, 2x50m SS, 1x1 lap SS, 2 sets of 4x4 laps (10.5-11.5” {12.5-13.5”}), R5’ between sets, 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’, R5-8’ between sets, warm down

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 Endurance: 20 laps, 20 laps – last 10 backwards, 15 laps – deep squats - start/end of each corner, 10-laps with double corner circle on one corner, 10 laps warm down (Total 75 laps).

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