You can read about the swim here.
Tuesday -3.25 mile walk, treadmill
3 miles as 1/4 mile 0% incline, 1/4 mile 1% incline, 1/4 mile 2% incline, 1/4 mile 3% incline, all with descending pace.
Last 1/4 mile was slow walk at 0%.
Wednesday - Off
Thursday - 3.0 mile run/walk treadmill
Mile 1 - 5 minute walk, 2-1/2 minute run
Mile 2 - 5 minute easy walk, 2-1/2 minute tempo walk
Mile 3 - descending quarter miles
This workout felt extra hard today and it felt like the treadmill was going uphill even though it said 0% incline. After the workout I grabbed a small level and lo and behold, so not 0%.
Friday - Off
Saturday - 3 mile walk, Highbank Metro Park
You can read about the workout here.
Sunday - Off
Swim - 2000 yards
Run/Walk - 9.25 miles