Warm up Set:
1 x 100 easy swim 
1 x 100 kick board & fins

Drill Set:
2 x 50 as 25 left arm 25 right arm fins 15 sec rest interval
4 x 25 as 25 scull 25 catch-up 10 sec rest interval

Main Set:
8 x 50 free steady zone 2 20 sec rest interval
2 x 50 pull- pull buoy 15 sec rest interval

Warm down Set:
1 x 100 easy

20 min run on soft surface (grass preferably) FOCUS on tall running with relaxed shoulders in zone 1

40 min cycle on flat course in zones 1 & 2

Warm up Set:
1 x 100 easy swim 20 sec rest
1 x 100 kick board & fins 20 sec rest
1 x 100 pull- pull buoy 20 sec rest

Drill Set:
4 x 50 with fins as 25 scull 25 left arm 25 right arm 25 catch-up 15 sec rest interval

Main Set:
4 x 100 free (fins if you are unable to do the set without) zone 2 20 sec rest interval

Warm down Set:
1 x 100 easy choice

25 min run in zone 1 & lower zone 2 breathing should be comfortable- if not then slow down.

1 hour bike workout as 10 min warm up, 5x 2 min standing, 2 min seated climb, 4 min fast paddling, 10 min easy

Warm up Set:
1 x 200 easy swim

Drill Set:
1 x 300 fins as 50 kick board 50 as 25 left 25 right arm

Main Set:
10 x 50 free no fins steady 15 sec rest interval (last 50 easy warm down)