WU:
600 continuous swim as 
50 kick on side(alternate sides
25 swim
50 single arm, breathe opposite side
25 build

PS:
8 x 50; 25 cruise / 25 build to z4; r=:10

MS:
5x
1 x 100 @ z3
3 x 25 @ z4+
1 x 25 @ easy cruise
1 x 75 @ z3
1 x 25 @ z4+

1 x
100 @ z3
75 @ z3
50 @ z2
1 x 25 @ z4+
@base interval with 1:00 rest between rounds

CD:
100 easy cruise
300 fins + paddles as
50 finger tip drag / 100 swim @ cruise

WU:
10 min easy build to z2

MS:
2x
1 x :40 @ z5
1 x 2:00 easy jog. Really easy.
1 x :40 @ z5
1 x 2:00 @ easy jog. Really easy.
1 x 1:40 @ z5
1 x 4:00 @ easy jog. Really easy.

CD:
5 minutes of jog + stretch

WU:
800 @ 75 s/25 k
PS:
2 x 150/100/50 free with 15 sec rest...2nd round a little faster than first...both aerobic effort

MS:

8 x 50 free @ 75% effort
1-4 get your time for each 50; r=:15
5-8 add 20 sec to your average time from 1-4 and that becomes your interval...swim the remainder on the new interval
CD:
Easy 400 pull or fin swim with or without paddles

WU:
30:00 steady build to z2

PS:
20 x
:10 @ z4+
:50 @ z1 build back to z2

MS:
7x
4:00 @ z2 / 1:00 @ z3 / 1:00 @ z1

Remainder of the ride with as much time in z2 as possible.

Off The Bike
Just a steady build to z2 and cruise.

WU:
600 continuous swim as 
50 kick on side(alternate sides
25 swim
50 single arm, breathe opposite side
25 build

PS: 
8x50 @ descend 1-4 / 5-8 to z3;
r=:10

MS:
3x
4 x 50 @ z2
1 x 200 @ z4
@ BASE INTERVAL

CD:
400 easy swim with fins + pads

WU:
15:00 easy build

MS:
6 x
4:00 @ z2
:30 @ easy cruise

CD:
Cruise remainder