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.
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.
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.
Use any 2 focus points. Stop only if you need to for a short duration.
Easy run. Keep feet low to the ground and moving quickly, about 90 rpm or 8 right leg steps every 6 seconds. Keep hands high and close to the body.