After warm up (easy cycling, stair master or treadmill of 5-10 mins) do 2 sets of 20 repetitions per set of the following. The weight should be enough so that by the end of the last set, you could do 2-3 more repetitions. Record weight for each exercise. Switch between upper body and lower body exercises with no more than 30 seconds rest in between each set.

Lower:
Squat
Leg Press
Bench Step Up
Calf Raise
Lunges

Upper:
Triceps Extension
Shoulder Press
Lat Pulldown
Bicep Curl
Bench Press
Seated or Bent-over Row

Warm-up:
200 freestyle swim
100 kick with kick board
200 freestyle with a pull-buoy

Main Set: Swim freestyle:
8x100 on 20 seconds rest

Cool Down:
200 choice of stroke

Begin warming up with some easy spinning (cadence 90-100rpm), gradually increase the intensity to a Steady effort.

Main Set:
3x10:00 @ Mod-Hard effort on 2:00 recoveries.

Finish the remaining time spinning easy with a high cadence.

Prior to this workout, take a look at this set of running drills:

http://www.youtube.com/watch?v=vcH97Dx8VCk

Running drills are an important part of improving your running efficiency, and often they help prevent injury.

Run on a flat course, maximizing your time at a comfortable, Steady pace. Towards the end of your run, do 2-3x10 seconds of the high knee with a skip drill as in the example video.

Finish with some easy jogging.

This workout can be done on the road or on a bike trainer. Begin with a warm up for 15 minute, include easy spinning at a comfortably high cadence (85-95 rpm), and a couple moderately high, but short efforts lasting no more than a minute.

Main set: Spin-ups. A spin-up consists of a the cyclist pedalling at the fastest possible rotation of the pedals he or she can maintain with good form while seated on the saddle. The best way to achieve this high rpm is to spin as fast as you can until you start to bounce on the saddle, then back-off slightly. Hold this for 30 seconds. Recover fully and repeat 3-5 times. Consistent practice of this drill will increase your pedalling efficiency.

Cool down with some easy spinning for the remaining time.

Warm-up:
200 freestyle swim
200 drill (start with the three drills demonstrated in this link by triathlon legend Dave Scott: http://www.youtube.com/watch?v=GUULNJEdKU8
100 kick with kick board

Main Set:
2x300 BUILD on 30 seconds rest. Begin each 300 easy, increasing your pace every 100. The third 100 should be fast!

Cool Down:
300 as 100 easy swim, 100 kick, 100 easy swim.

Ride on gently rolling course. Begin with 10-15 minutes of Easy spinning to warm up. Once you feel warmed up do 3x20 minutes at a Steady effort. Stay seated on all hills. Maximize your time spent at a Steady aerobic intensity. Spend as much time in aero position as possible (but not uphill unless you're able to maintain at least 18mph). Stay hydrated throughout the ride.