Swim 10 min in Zone 1- very easy, keeping stroke count low. Look at your average pace per 100 and use that as benchmark for the rest of the workout. Rest 1 min then Swim for 10 min at 5 sec faster than the benchmark, per 100. Rest 2 min then swim for 5 min at 10 sec faster than then benchmark per 100. Rest 2 min and repeat until time is up. Your Garmin should clearly reflect 3 different swim paces for this workout.
Ride for 10 min easy, then shift to a harder gear and spin up to the maximum rpm you can hold without bouncing on your seat. Hold it for 15-30 sec then return to easy riding for 2 minutes. Repeat as indicated. Next you will do the indicated number of Force Reps which are max output intervals up a gradual hill like an underpass. If you are on a trainer you can simulate this by shifting to a harder gear. Be very careful with these and stop if your knees begin to feel funky. With a rolling start, shift into a harder gear and pedal with maximum force on the pedals for 6-8 seconds. RECOVER A FULL 2 MINUTES before repeating. Finish with easy riding until time is up
Warm-up with strides then start this run. You will go up a short hill (moderate to steep, soft surface is best). You will do the indicated number of steps and then walk back down the hill and take a total of 2 full minutes of rest after each climb. Finish with easy running on flat ground, without walk breaks, until time is up. Cool down with a few strides.
Choose 3 focus points from the list below for each session. Try to execute the focus point as described. Swim with one focal point for each 25. Repeat each focus point for several 25's then move on to another one. Swim at the fastest pace that allows you to hold the focus point and not exceed 22 strokes per length. Recover fully between each 25. THIS IS NOT A CONDITIONING SESSION so don't swim the 25's tired from the last one.
warm up 10 min with easy riding.
Build into power zone 3, holding power just under your FTP for time indicated then recover for the same duration. Repeat until time is up.
Run easy for 5 min, running for 30 seconds then walking for 30 seconds. Finish the remaining . Finish with strides as cool-down
See pre-activity comments. Ride for 1 hour holding cadence at or above 85 RPM. Shift often so you can maintain cadence even on the hills. Keep Heart Rate in zone 1-2 as you wish. If you have not had NR zones established yet, just ride at an easy level of effort.