5 – 10min of Jumprope, preferably barefoot. Use a mixture of single skips, one legged hops, and run in place. Practice keeping good body alignment.
Swim: 8-12 x 100m on 2:30, hold efforts within 3-5 seconds
Run: 6-10 x 600m, rest 2:00, hold efforts within 2-3 seconds
Row: 6-10 x 750m, rest 2:00, hold efforts within 2-3 seconds