The Swim/Bike/Run workouts are from a training program that I found online. It's a great program and breaks everything down. Checkout the link.
http://www.trinewbies.com/tno_trainingprograms/10wtp.pdf
It seem kind of easy (running 15 min). Usually, I run for 30 min and feel good, but I'll follow the program.
Workout
Mon: Run 15 min
Tues: Gym (Chest)
Bike 5 miles
Wed: Swim 200 yards
Gym (Tricep & Shoulders)
Thur: Gym (Back)
15 min run
Fri: Gym (legs)
Sat: Run 15 min
Sun: Bike 5 miles
Gym Biceps/ forearms
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