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.
Trainer hills. Shift up and down thru gears to simulate hills. 2 to 5 minutes in each gear. Seated. Heart rate in 1-4 zones.
For this run, start off really easy, then work to a quick pace, right on the edge of comfort/discomfort. Push that envelope, trying to be quicker, without necessarily being more uncomfortable. It's a balance of trying to hold or increase speed without more effort, but with technique. Focus on your rhythm, cadence, forward lean, soft footstrike, relaxation, eyes and head position, etc.
BT: Do 3 sets of 60-, 50-, 40-, 30-, 20-second sprints. Max effort for each duration. 100+ rpm. Recover until the heart rate is in the heart rate 1 zone. Recover 5 minutes between sets.
4x100 (75 easy / 25 breast pull with free kick)
1. 50 hard, 150 easy
2. 25 easy, 50 hard, 125 easy
3. 50 easy, 50 hard, 100 easy
4. 75 easy, 50 hard, 75 easy
8x50 (25 free/ 25 backstroke) r:15
8x50 (25 single arm/ 25 easy) r:15
200 cool down
After a quick transition, run 30 minutes in zone 2 off the bike.
Warm-up easy, then do 2 hours of riding at half ironman intensity. If you use a power meter, this is zone 2-3. If you use a HR monitor, it is high zone 1 to zone 3. If you go by feel, (RPE), this is a 7 of scale of 1-10. Cool down.