| Beginner | Intermediate | Advanced |
Stamina |
||
| 10 x 100m 30 seconds rest after each 100m |
10 x 100m 30 seconds rest after each 100m |
10 x 100m 30 seconds rest after each 100m |
Sprint |
||
| 12 x 50m [4x 50m (x3)] Set 1 (20 seconds rest after each 50m) Set 2 (10 seconds rest after each 50m) Set 3 (5 seconds rest after each 50m) |
12 x 50m [4x 50m (x3)] Set 1 (20 seconds rest after each 50m) Set 2 (10 seconds rest after each 50m) Set 3 (5 seconds rest after each 50m) |
12 x 50m [4x 50m (x3)] Set 1 (20 seconds rest after each 50m) Set 2 (10 seconds rest after each 50m) Set 3 (5 seconds rest after each 50m) |
