W/U:
100 easy swimming
200 drills
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Main Set:
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100/200/300/200/100 with 10/15/20/15 seconds rest
**Be sure to stay aerobic the whole set**
**You may extend the rest in between sets if you need more recovery**
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C/D:
100 swim with fins in a good streamline, alternating every 25 with free and back
100 as slow as possible

W/U: 
10min easy warm up
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
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Main Set:
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2 x 5min @ upper zone 3 lower zone 4 with 2min easy recovery jog between sets. 
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Remember to keep your heart rate below threshold during the set. 
Remember good form and if you can run on a soft surface, that would be great.
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C/D:
Cool down with remaining time at zone 2 effort, once again on a soft surface if possible.
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The main goal of this workout is to build aerobic function at race pace intensity. It will also force you to run with greater mechanical efficency.

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
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Pre-Set: 1-2x *body weight only*
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15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
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Main Set: 2-3x
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12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
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Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
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Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
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C/D:
Cool down with static stretching & foam rolling

W/U:
100 easy
100 back stroke
100 breast stroke
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Main Set:
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300/200/100 at Z3 w/20 sec rest between each
200/100/50 negative split w/25 sec rest between each
200 fast w/30 sec rest
100 fast w/30 sec rest
6x100 pull w/25 sec rest
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C/D:
100 easy

W/U: 
10-15min easy spin @ 90rpm+ with mixed terrain
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Main Set:
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3 x 8min @ lower Z4 effort @ 90RPM+ with 3min recovery between sets.
On aerobars if possible or as close to race position as possible.
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During this session we are trying to balance the fatigue on both the cardio and muscular systems. If your legs are feeling fatigued and your cardio is fine, pick up the cadence.
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C/D: 
Cool down with remaining time
easy spin @ 90rpm+ with mixed terrain.

W/U:
5-10 min of a dynamic w/u
If you need more of a w/u, include easy aerobic exercise (running, cycling, elliptical, rowing...).
.
Pre-Set: 1-2x *body weight only*
.
15-20 bicycle crunches
15-20 reps squats
2-3 reps plank until fatigue
2-3 reps side plank (each side) until fatigue
15 reps Comerford hip complex on each side
12-15 reps Y T W L
12-15 reps open clamshells on each side & of each position (foot neutral, toe pointed up, toe pointed down)
.
Main Set: 2-3x
.
12-15 reps of each exercise
with minimal rest (no more than 30 sec rest between each exercise)
.
Choose 5-6 exercises (see pre-activity comments)
Remember to have good form with all exercises to prevent injury.
.
Weights should be heavy enough to complete 12 to 15 reps with correct form. If it feels light enough that you can do more, then increase the weight used.
.
C/D:
Cool down with static stretching & foam rolling

W/U: 
15-20min easy + drills 
Include in your warm-up strides as well as drills and dynamic stretching to ensure you are well warmed up prior to starting the main set.
(The goal is to get heart rate up to but not exceed lactate threshold.)
.
Main Set: 
.
4 x 5min @ upper zone 3 to lower zone 4 with 1:30min easy recovery jog between sets
.
Focus on your weak areas in form during the sets.
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C/D:
Cool down with remaining time.
Try to focus on holding good form in the C/D with a high cadence, soft surface if possible.