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.

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.

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ICE Intervals/Tempos: 15 laps warm up, 2 x 2 laps BU, 4 x 6 laps {4 laps} - #’s 1 and 3: tempos, #’s 2 and 4: progressive, warm down.

ICE Short Tempos: 15 laps warm up, 2 x 2 laps BU, 2 x 50m CS, 2 x 50m SS, 2 x 1 lap SS, 6-5-4-3-5 laps tempos, starts time permitting, 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.