Open water with partner/s. Several short race efforts. Work on sighting and swimming straight. (If open water is not possible this week do the same type of siting swim in a pool looking at a landmark above the deck every 4th to 6th stroke.)
Ride in 1-2 zone on a flat to rolling course. How you distribute the time by zone depends on how you feel. But keep it on the easy side. Don't exceed zone 2 for more than a few seconds at a time as when accelerating from a stop light or going up a short hill. Comfortably high rpm. This is intended to be a recovery and aerobic maintenance ride.
BT: Hilly course with long climbs. Stay in CP60-90 zones on hills. No anaerobic. Do not force the effort on hills. Hold back some on climbs. Mostly seated on climbs. (May be done on indoor
Mallorca 70.3 bike course
Swiss ball 3-4 x 8 reps multi planar workout targeting your core muscles