Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest

(a 50 is 2 lengths of a 25 yard pool).

run 10 to 20 minutes easy, walk breaks as needed. A good starting routine is jog 2 minutes, walk 1 minute. You can adjust depending on your current fitness.

Ride 20 minutes easy. Could be on a spin bike or road bike.

WU: 5-10 minutes easy aerobic exercise
MS: Strength Maintenance (SM) strength phase
1-2 sets @ easy 15-20 reps, 1 set of moderate 6-10 reps, 2-3 minutes between sets:
Squats or leg press or lunges
Lat pulldowns
Seated rows or dips
The following continue with 2-3 sets of 15-20 at about 50% max load
Bench press (alternate standard, incline, and decline among separate sessions)
Abdominal twists (machine or medicine ball)
Your personal weakness(es) among: hip machines, calf raises, hamstring curls, glute extension, quad extensions & core. Don't try to do all, just 1 or 2.
Optional cooldown 5 minutes spin low resistance

Swim 300 to 500 yards:
2 to 4 x 50 easy on :30 rest
2 x 50 kick on :20 rest
0-4 x 50 steady on :20 rest

run 10 to 20 minutes easy, walk breaks as needed

Ride 30 minutes easy. Could be on a spin bike or road bike.