Skill
20min Running Drills

WOD
Swim: 10 x 30 seconds max effort, rest 1:30 between each rep, begin each effort from a dive if possible

Run : 10 x 30 seconds max effort, rest 1:30 between each rep

Row: 10 x 30 seconds max effort, rest 1:30 between each rep, damper setting is athlete’s choice

At Speed: For bike, run and row come into each rep at full speed to maximize 30 seconds. For example, a runner could use a 10-15m “build up” to begin rep at speed

Mobility
>15min – concentrate on ankles and calves