I put together an on-ice HIIT cardio workout that I did today and totally kicked my ass. I cut a variety of fast and slow songs down to 1 minute, burned them onto a cd alternating fast/slow, and put it to forward/backward stroking each way, cross roles, power pulls and some other low MIF test stuff. It was killer--I don't think I've skated that hard since training for international competition in my hardcore skater days.
I put together all the fitness-related stuff for my synchro team, and they're going to LOVE me once the season starts...muahahaha