ICE Tempos: 15 laps warm up, 2x2 laps BU, 2x50m CS, 2x50m SS, 2x1 OOm SS, 6-5-4-3 laps tempos, warm down.

ICE Short Intervals: Warm up 15 laps, 2 x 2 laps BU, 2 x 50m SS, 2 sets – 5-6-7 (10.8 {13.0}), R5’ between sets, warm down.

ICE PRACTICE RACES – 15 laps warm up, build ups, crazy starts, PRACTICE MEET – races to be determined, approx. 3 races each, Need Parents to help with timing and judging.

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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