Bike + Run + Swim

Bike: 30 min - 9.2 miles

Run: 30 min - 2.5 miles

Swim:

2 laps, rest 30 sec
4 laps, rest 30 sec
6 laps, rest 30 sec
8 laps, rest 1 min
8 laps, rest 30 sec
6 laps, rest 30 sec
4 laps, rest 30 sec
2 laps, rest 30 sec

20 laps (mixed freestyle & breaststroke)

Total: 60 laps - 1500 meters