Here' a good set to increase your endurance. No run, but the cardio is there. Have fun with the swim...
33 pull ups with leg lifts
50 burpees
150 crunches
100 body weight squats
17 pull ups
100 jumping jacks
50 Brazilian leg lifts
50 side kicks
Plank for 2 minutes
Plank for 30 seconds each side
Swim for 1/4 miles
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