Skill / Drill
10min of Jumprope, preferably barefoot.
Use a mixture of single skips, one legged hops, and run in place. Practice keeping good body alignment.
http://gymnasticswod.com/content/jump-rope-skill-transfer-endurance-pt3
WOD
Swim: 3-5 x 2:00 TT, rest 4:00
Run: 4-6 x 2:00 TT, rest 4:00
Row: 4-6 x 2:00 TT, rest 4:00
These are all out efforts for each interval.
ryanrspeed 