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 […]