BT: WU as you would before a race. Then swim a 1000m/yd time trial all out. Record TT time. CD.
Run with heart rate in zone 1-2. Don't force zone 2. Flat to gently rolling. Continually check form. Quick cadence (88+ rpm). Flat footstrike with weight on ball of foot (not toes). Foot paws back just before footstrike.
Spin-ups. Slowly spin-up to max rpm over 30 seconds. When you begin to bounce, back off and then hold it for several seconds. Recover completely and repeat several times. Stay RELAXED! This helps develop improved efficiency by utilising or applying effort all the way around the pedal stroke
Tempo Time Trial. Warm-up about 15 minutes raising heart rate to 10 bpm below lowest heart rate in 5a zone. Then start 3 miles/5km on track / or flat course at 9-11 bpm below lowest 5a zone number. Exactly! Time? Cool down in heart rate zone 1 15 mins.
Very easy recovery spin on a flat course. Best on road bike. Small chain ring only.
Swim several long, easy sets. Focus on form. Count strokes per length trying to reduce them with efficient technique. Cadence should be in the range of 45-55 strokes per minute.
Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.