Swim -- 3 x 500m 5 minutes rest in between. try to keep you rtime for the distance the same
Bike -- 3 x 5 mile, 3-5 min rest in between. Go as fast as you can but so that you can hold the same pace for each ride
Run 3 x 2 mile, 5 min rest in between. Go as fast you can while holding the same pace for each 2 mile run.
Row 3 x 1500m , rest 3-5 minutes in between.