Easy sprints

11:30 Pool

Very easy swimming. 30 minutes.

13:30 Home

Warm-Up

100 Up
High Knees
Back Pedal
Butt Slaps
Carioca
Side Skips
Lunges

Do those for 15 yards or so, twice each is nice. Switch direction for the carioca and side skips

Easy run to park, about 10 minutes.

Workout

Sprint 8
Do eight rolling start 70 yard sprints. Make sure you do a rolling stop too.

Cool down
Easy run home
Stretch upper back and hamstrings, low lunge, quads.