In the first example, you'd practice the audio track at 100% the first time through, and for the second repetition, you slow it down to 90% with your variable speed player (I use the play speed settings in Windows Media Player. Click here to learn how. Or some fellow students use ExpressScribe.) Repetition #3 would be at 80%, etc.
Choose the appropriate speed chart to go along with the difficulty of the track and whether it's a trail speed, push speed, or goal speed. You can even print it off and check off each repetition as you go. Happy speedbuilding!
Taken from my response to a comment on this post, here's a breakdown of which chart would be good for which type of material.
The second one down would be a good one to push your limits. I think the ones that have a large range of speeds, like #3 and #4, if we're counting top to bottom and then over, would be good for less dense material and can therefore be practiced over a large number of speeds.
#1 and #5 might be good for more dense material, and then #6 would be a good one to practice control speeds on.
