Easy day
swimming one hour (non-stop) 6:00-7:00AM
running one hour(8.0miles/h)7:00-8:00PM
Hard day
swimming 40 minutes(non-stop and hard effort)6:30-7:10AM
running 40minutes(8.6-9.0miles/h)
OR
do interval training which means
2miles warming up
3*1200m @9.6-10miles/h
3*800m @10.2-10.6miles/h
3*400m @10.7-10.9miles/h
2miles cooling down
30minutes swimming non stop
