Warmup 15-20 minutes at submax power.
Ride 3x10 minutes threshold power, RPE 7-8, Olympic distance race-pace. Rest 5 minutes between each interval.
Cooldown 5-10 minutes after.
Easy run. This can be completed as a transition run off the bike, or at a separate time of day.
Warmup: 400 Swim with bilateral breathing 8x25 alternate kick on side/drill Main Set: 6x50 Pull, Descend 1-3 and 4-6 (For the first 50, swim on an interval that gives you 5-10 seconds rest and use that interval the rest of the set). 6x100 Swim, Descend 1-3 and 4-6 (For the first 100, swim on an interval that gives you 10 seconds rest and use that interval the rest of the set). 6x200 Swim, Descend 1-3 and 4-6 (For the first 200, swim on an interval that gives you 10-15 seconds rest and use that interval the rest of the set). 100 Easy Swim 8x25 Pull, breathing only 3, 2 or as little as 1 time per 25. Use a rest interval that allows you to stick to the breathing pattern.
8-10 mile long run at an easy pace.
If you are just getting started with running longer distances, aim for the shorter end of the range. If your run fitness is already good, you can aim for the higher end of the range. Regardless of distance, maintain a comfortable pace.
Warmup: 200 Swim, 200 Pull, 100 Kick Main Set: 6 x 75 Pull on 10 seconds rest. 50 Easy swim. 500 Swim Straight - Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim @ Moderate Pace (~ to your first half pace of the 500 you just did). 500 Swim Straight - Faster than your first 500 but also Negative Split (2nd 1/2 faster than the 1st). 5 x 100 Swim Descend 1 to 5, starting at a slow/moderate speed on #1 and going as fast as possible on the last one. 100 Easy swim
Warmup 30 minutes at submax pace (60-65%) and then complete 2x30 minutes tempo efforts (75-85% threshold power). These should be close to your Half IM race-pace effort. Rest 10 minutes between intervals and cooldown 10-20 minutes.
Transition to 3-4 miles of easy running off the bike.
Steady, aerobic paced ride at 60-70% threshold power, RPE 3-5.