Run + Bike + Swim

Run 30 min - 3.12 miles

Bike 30 min - 8.3 miles

Swim

Freestyle
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


Total 40 laps - 1000 meters