45 min easy to steady
zone 2
add a few pick ups at random
fartlek style
cadence is 80+
smooth pedal stroke
relaxed upper body

very easy 20 min jog
conversational pace
nose breathing
rpe=2-3 out of 10

open water with pick ups every 4 minutes or longer steady sets in pool...

30 min total
conversational pace
nose breathing
rpe=3-4 out of 10

Start with : http://www.youtube.com/watch?v=FRmFiQ6lBn4

Then do:
-2 x 10 each leg single leg deadlifts, no weight or weight vest
-2 x 30sec each : plank, side plank, supine plank
-2 x 10 reps push ups (progress to push ups w/feet on ball or bosu)
-2 x 30 stretch cordz w/freestyle pull (keep the elbow up)
-2 x 10-12 presses : iso hold stretch cord antirotation : http://www.youtube.com/watch?v=oCZ8JXEDSgA

30-40 minutes steady in open water
add pick ups every 4 minutes for 20 sec to 1min
sight, swim straignt

wu:15 min easy build to steady
ms: zone 2 watts with 4x2min in zone 3 watts on 2 min spin recovery. The rest is zone 2 until cool-down
cd:15+ spin