Bike WOD
4 x 1,000 meters (for time)
Rest 4 mins between rounds

Run WOD
12 x 100 meter sprints on the minute.

Drills:
One are drills and kicking drills
Workout:
4 x 50 meter sprints with 10 pool ledge pushups (from inside the pool)

Bike WOD
5 min warmup on the watt bike
(look at your % on each leg after the 5 mins, spend the next 5 mins doing a 70% on the weaker leg, if your power output is 50 / 50, then spend 2.5 mins on each leg doing 70% per leg)
Workout:
4 x 2K meter efforts
4:00 min break between rounds
** Keep cadence above 98

Run WOD
5 x 800 meter sprints.