1 mile (1600M) warm up on the track
4 x .75 Miles (1200m) Hard FASTER than 5k pace with 3 minutes off between each
1 mile (1600M) warm up on the track

We will stimulate some of our type II fibers in this workout. It is important that we don't create a horseshoe or "U" type effort curve during this workout. (You do this by starting out fast slowing to recover and speeding up at the end of the interval). Alternatively what I want you to do is gradually build into the effort for the interval and finish strong. I should see either a very steady effort across the interval or a slight increase in effort as the interval progresses.

1 mile (1600M) warm up on the track
4 x .50 Miles (800m) Hard approx 5k pace with 400 meters easy jog between each
1 mile (1600M) warm up on the track

We will stimulate some of our type II fibers in this workout. It is important that we don't create a horseshoe or "U" type effort curve during this workout. (You do this by starting out fast slowing to recover and speeding up at the end of the interval). Alternatively what I want you to do is gradually build into the effort for the interval and finish strong. I should see either a very steady effort across the interval or a slight increase in effort as the interval progresses.

20 mins very easy cap top of Z2 with 3-5 30-60 second surges up to just above race pace. We are trying to fire things up without accumulating any fatigue.
Think of this as sharpening the saw. It should make you feel better not trying to get anything accomplished here but just facilitating recovery

300 each swim-drill-pull all easy Z1-2
20 x 50 as
[descend 1-10 on Z3-4, descend 11-20 on Z4-5]
100 easy Z1-2

5 minute Easy Warm Up Z1
4 x 1 minutes steps @
60%
70%
80%
90%
3 rounds of
4:45 @ top of Z2 with 15sec surge at top of Z4 with 1 minute easy spin after each
Close out low to mid Z2 for remainder of duration scheduled

10 min easy 15 min build to Z4 1 min transition to run 4 min out and back (negative split on way back)Z4 ] 10 min easy on bike

Big emphasis here on shaking the nerves out and identifying landmarks. You want to be looking at the skyline at all turns, and exit points trying to locate good landmarks you will be able to use on race morning. Be cognizant of which way the course will be facing to the eastern sunrise. You may need to breath away from the sun as you near turn buoys for visibility. No mainset for this workout just shake things out and when you feel good get out.