ICE Intervals: 15 laps warm up, 2 x 200m BU, 2 x 50m 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 October 4 Short Tempos: 15 laps warm up, 2x 2 laps BU, 2 x 50m CS, 2 X 1 lap SS, 6-5-4-3 laps tempos, warm down.

ICE October 11 Short Intervals: 15 laps warm up, 2x2 laps BU, 2x75m CS, 2x50m SS, 1x1 lap SS, 2 sets of 4x5 laps (11.5-12.5" {13.5-14.5"}), R5' between sets, 15 laps warm down.

ICE Intervals: 10 laps warm up, 1 x 200m BU, 1 lap timed, 3 x 5 laps, R5', 5 x 3 laps, R3', 4 x 4 laps, R4', (longer rest between sets (6-8')), HR 180-190, easy warm down.

ICE Intervals: 15 laps warm up, 3 x 5 laps, R5', 5 x 3 laps, R3', 4 x 4 laps, R4', 2 x 6 laps, R6' (longer rest between sets (6-8')), HR 180-190, easy warm down.

ICE Tempos: 15 laps warm up, 3 laps BU, 2 laps BU, 2 x 50m CS, 2 x 50mm SS, 7-6-5-4 laps temps, 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 Short Intervals: 15 laps warm up, 2x2 laps BU, 2x75m CS, 2x50m SS, 1x1 lap SS, 2 sets of 4x5 laps (11.5-12.5" {13.5-14.5"}), R5' between sets, 15 laps 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.