Run + Bike + Swim

Run: 30 min - 2.8 miles

Bike: 30 min - 8.2 miles

Swim:
Freestyle:
8 laps, 1 min rest

2 laps, 20 sec rest
4 laps, 20 sec rest
6 laps, 20 sec rest
8 laps, 1 min rest
8 laps, 20 sec rest
6 laps, 20 sec rest
4 laps, 20 sec rest
2 laps

1 min rest

Breaststroke:
10 laps

Freestyle:
2 laps

Total: 60 laps = 1500 meters