Sustain Z3 for 5km followed by five 6km beyond threshold surge efforts with 1km Z1 recovery intervals.
Run the first 5km at Zone 3 before gradually increasing the pace until you're running at your threshold for the final 3km.
Main Set #1: 1 x 500m
Main Set #2: 6 x 100 on 2minutes 30 seconds
Main Set #3: 1 x 500m
40km Time Trial followed by 5km run at threshold pace.
Main Set #1: 1 x 2000m
Main Set #2: 5 x 1000m with 75 seconds jog recovery.
Main Set #3: 5 x 400m with 60 seconds jog recovery
1.5km Time Trial. Swim the first 300m at beyond threshold effort just like you will do in the race. Perform sighting drill (just look up once) once per lap during the first and final 300m.
15 minutes stretching and 20 minute massage. Recovery is just as important as training and massage is perhaps the best therapeutic way to recover at the end of a tough week.