Cycle 6 cont …
4.12.11	11.12.11	18.12.11	25.12.11
Warm Up	Warm Up	Warm Up	Warm Up
13 mins easy	15 mins easy	15 mins easy	15 mins easy
			to beach
	Exercise stations	Exercise stations
Main set	Main set	Main set	Main set
"Timed check on progress"	"On all fours"	"Ice Hockey Special"	"On the beach"
6 x 1k	8 x 400m	4 x 100	8 x 350m
Progressively faster		4 x 150
		4 x 200
		4 x 150
		4 x 100
2.0 min rest	1.5 min rest	1.5 min rest	1.5 min rest
between repeats	between repeats	between repeats	between repeats
Warm down	Warm down	Warm down	Warm down
10mins easy	10mins easy	10mins easy	15mins easy
Stretch	Stretch	Stretch