8 miles indoors, with 6 x 3 min hard effort alternating with 3 min recovery

1 hr swim, 3000m

2500-yard swim at 24 Hour Fitness

15 mins warmup, stuff that focuses on workout moves and muscle groups. Cardio and light weights.

Prep: 3 rounds of 20 double unders, 6 toes to bar progressions, 6 dumbbell snatches

Workout: 32 mins AMRAP of
1 min good effort ski
30 double unders
10 toes to bar
10 single arm dumbbell snatches @35
2 min good effort bike
Rest 1 min

Stretch