Key to swim groups, based on 400m time:
Intermediate swimmers - 400m slower than 8 mins
Advanced swimmers - 400m between 6 mins to 8 mins
Expert swimmers - 400m faster than 6 minutes
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Warm-up: (All swimmers)
4 x 50m easy, alternate 25s as front crawl / back stroke
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Main Set 1 (All swimmers) :
3 set of:
100 easy, 15s rest
25 long, powerful stroke, 15s rest
50 easy, 30s rest
- concentrate on pushing long and smooth off the wall
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Main Set 2 (Advanced and Expert only)
Complete a 4th repeat of the main set
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Main Set 3 (Expert only)
Complete a 5th repeat of the main set
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Cool Down (All swimmers)
2 x 50m, choice of stroke, easy

SST (Sweetspot) efforts are 'just below threshold' - so you get almost all of the training benefit of FTP work, with a much faster recovery.
If you are riding with a power meter, simply follow the % FTP directions.
If you do not have a power meter, use the following HR guidance:

85% FTP = Mid Z3 HR
90% FTP = Top Z3 HR
95% FTP = Mid Z4 HR

Note: If it's been 8 weeks or more since you last did an FTP test, or you feel as though your fitness has significantly changed since the last test, do this test today INSTEAD of the other scheduled bike session.

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WUp:
10' gradually increase in effort to Z3 / moderately hard
5' as 3x1' Z4 (hard) off 1' recovery
5' very easy spin
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Main Set: FTP HR (Functional Threshold Power and Heart Rate) Test
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20' TT effort at the highest constant speed/power you can maintain.
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Cool Down: 5-10 mins easy spin.
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Build effort during the ride so you feel like you are trying harder in the second half than the first. Don't go off too fast and fade! If you have a power meter, aim to keep power constant throughout the ride. You should finish feeling totally spent.
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Test result:
Power meter users: FTP = Avg power x 0.95
Heart Rate: FTHr = 20 min Avg HR
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You can then update your FTP number in your TrainingPeaks account by clicking 'zones' in 'athlete account settings.' There is more information, and you can watch a video that walks you through this, here:

http://www.oxygenaddict.com/threshold-test-guidance/

Key to swim groups, based on 400m time:
Intermediate swimmers - 400m slower than 8 mins
Advanced swimmers - 400m between 6 mins to 8 mins
Expert swimmers - 400m faster than 6 minutes
- - -
Warm-up: (All swimmers)
300 steady
- - -
Drill Set: (All swimmers)
8 x 50, as 25 drill, 25 swim
1) Balance on left side, left arm extended, right arm by side
2) Balance on right side, right arm extended, left arm by side
3) Kick on front, both arms extended
4) Kick on back, both arms extended
5) Torpedo push off
6) 6-1-6
7) 6-3-6
8) 6-5-6
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Main Set 1 (All swimmers) :

all at CSS pace
2x100 on 20s recovery
2x100 on 15s recovery
2x100 on 10s recovery
2x100 on 5s recovery
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Main Set 2 (Advanced and Expert only)
1x100 on 20s recovery
1x100 on 15s recovery
1x100 on 10s recovery
1x100 on 5s recovery
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Main Set 3 (Expert only)

1x100 on 10s recovery
1x100 on 5s recovery
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Cool Down (All swimmers)
4 x 50 EASY on 10s, alternate lengths freestyle with choice of stroke.

Note: If it's been 8 weeks or more since you last did a CSS test, or you feel as though your fitness has significantly changed since the last test, do this test today INSTEAD of the other scheduled swim session.

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Warm Up: (750m)
2 x 100 easy +30s
4 x 50 choice Drill, as 25 drill 25 full stroke
2 x 100 build pace through rep to moderate
2 x 50 build pace through rep to fast
2 x 25 fast
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Main Set: (750m)
400 Time Trial (2-4 mins recovery, as necessary)
2 x 25, 2 x 50 easy, as active recovery +20s RI
200 Time Trial
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Cool Down: (200)
4 x 50 easy, choice of stroke
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Make sure you record your times for the 400 and 200 time trial. Swim them as fast as you can, but don't start off too fast and then fade. Remember, even pace will not feel like even effort - you'll have to build your effort through each TT.

Long run at E-pace
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Warm Up: 5' gradually increasing pace and heart rate.
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Main Set - Run for the rest of the duration of the workout as
9' run at E-pace
1' brisk walk, maintaining cadence and arm position
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CD as 2-5' walking and stretching, as appropriate.

Warm-up: (10 mins)
5' build effort, cadence above 90,
(70% FTP, HR Z2)
5' as 30" cadence 100+, 30" cadence 75,
(55% FTP, HR Z1)
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Main Set (45 mins):
Repeat this pattern continuously for main set duration.
Pattern is:
1 minute Big Gear (Cadence less than 70), (75% FTP, HR Z2)
2 minutes steady: small gear, easy spin, cadence 90+,
(70% FTP, HR Z2)
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Cool Down: 5' easy spin, drink. (40% FTP, HR Z1)