Cardiovascular work

I highly encourage this to be done in a pool freestyle.  If unable to do that, you can do this running or rowing.

General warm up

5 min work @ easy pace

Then:

100 Meter sprint

30 sec rest

10 rounds

Then:

Complete 200 meters in 2:30 min

The faster you complete it, the longer your rest.

5 rounds

Then:

10 Min work at moderate pace

Then:

5 min cool down @ easy pace