300 Easy Z1 FR - practice breathing both sides, r15s
5x400 FR Z2 - maintain the same pace across all four (or slightly faster each one), r45s
200 easy effort non-FR
View swim drill videos: http://www.enduranceworks.net/resources/swim-drill-videos/
Z2 on a hilly course - up any hills in Z3.
Field test to set your training zones for the run.
Download and follow either Running Field Test #1 or #2 protocol at http://www.enduranceworks.net/resources/ to calculate your run training zones using heart rate, pace or perceived effort.
Your training zones may shift over time as you become more fit.
Perform "Swimming Field Test" at: http://enduranceworks.com/resources/field-tests/ to perform you test and calculate your swim pace training zones.
View swim drill videos: http://www.enduranceworks.com/resources/swim-drill-videos/
Z2. Change between Small Chain Ring (90+ rpm) and Big Chain Ring (70-80 rpm) every 4-5' while riding.
Z2. Keep it steady and comfortable. Focus on relaxing upper body
10' Z1 to Z2. Include 6 x 15-20" fast spinning (easy gear at 100+ rpm without bouncing up and down in saddle) mixed in.
100' Z2. Include 6x 90" (seconds) Z3 standing mixed in.
10' Z1 at 90+ rpm
Practice nutrition and hydration as if in a race. Make a note of what you eat and drink during your ride.