This is a simple 4 week Aerobic Base Building Plan. The first week is a light week gaining all your FTP (Functional Threshold Power), CSS Critical Swim Speed), and your Threshold Pace established. Once you know these then you just input the data and let the magic happen. The Bike workouts can be exported and put into all the 3rd Party Training apps. Zwift, Rouvy, Trainer Road, etc.
Rest for 2 min between warm up and 1000m Test.
Swim the 1000m at the most consistent and fastest pace you can maintain.