2500 swim.

speed ladder

6 mile run

Warmup- will list for example:
Run 400m
10 pvc passthrus
10 pvc figure 8's
10 Alt lunge + rotations
10 Alt lateral lunge (Cossack squat)
2 minutes couch (quad) stretch
2 rounds: 10 counterbalance squats with 10lb plate
10 push-up
10 alternating lunge + rotations
12 alternating dead bugs
10 glute bridge walkouts, hold off ground entire time.

Warm up back squats: BB reps, light weight reps

Back squat 5x3, build to 85% (225) Every 2 mins

Workout: 4 rounds of:
200m run
10 toes to bar
10 power clean @95lb
10 burpees

Core & more bonus: 5 rounds
10 push-ups
20 Russian twists @ 25lb

4 miles plus core workout

Rest day from cardio
30 min core and strength session