Aim for you best effort during the calisthenics portion by doing the maximum amount of pull-ups in a single try and completing as many crunches as possible in 2 minutes.
The 3-mile run should be conducted in a controlled manner. Time is not a factor in this endurance activity.
Likewise, the swim in not intended to be a timed event. Prior to the cool-down, do 2 sets of treading water in a relaxed fashion.
http://hubpages.com/health/GET-FIT-The-Exercise-Plan-for-14-20-August
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