Sprinters:
Warm up/Stretch
200 abs
then....

Workout #1: (this WILL be tough, dont give up, fight through it!! Good quality reps)
Tippin Run
20 Burpees
Balcony Run
20 Air Squats
Tippin Run
20 KB Swings
Balcony Run
20 Box Jumps
Tippin Run
20 lunges *total
Balcony Run
20 Jump Rope
Tippin Run
20 Ski Jumps (each side total 40)
Balcony Run
20 Wall Ball
Tippin Run
20 feet elevated push ups
Balcony Run
20 High Knees (running in place with high knees to your chest--fast--explosive)

Workout #2
AMRAP in 12 minutes:
10 MB cleans  (fast and explosive)
10 Broad Jumps
10 mountain climbers *each leg-total of 20

Stroke/Distance Group:
Stretch
200 Abs
then....
AMRAP in 15 minutes:
10 MB cleans (fast and explosive)
10 Broad Jumps
10 mountain climbers *each leg-total of 20
10 KB swings
Tippin Run