Build pace from easy to moderate for 1 mile
5 x 800 @ current 5k pace, 2 minute recoveries
2 miles easy
Warm up: 300 swim, 150 pull, 150 kick
Drills: 4 x (25 drill/25 swim) Choose from: fingertip drag, fists, Right arm only, Left arm only
8 x 25 very hard, 25 sec. RI
5 x 200 pull (odds no paddles, evens paddles)
1 x 400 moderate
Cool down: 2 x 100 easy
Bike at a moderate pace for 50 min (zone 2 - 3). Then immediately transition to an easy 25 min. run. Add 8 x 12 second steep hill sprints on to the end of the run.
Warm up and gradually build to a moderate pace (zones 2 - 3) for 15 min. Find a hill with 4% grade and perform 4x8 min. reps at a hard (but sustainable) pace (building into zones 4 - 5a). Stay in aero position and focus on smooth pedal strokes and minimal upper body movement. Recover down the hill. Remainder of time in zones 1 - 2. Flaming Geyser Hill from Green Valley Road is a great hill for this work out.
Ride mostly in zones 1 - 3 on varied terrain. Within the ride perform 2 x 15 steady in zones 4 - 5a, 5 min. RI. Stay relaxed and aerodynamic. Practice your fueling strategy on this ride.
Run mostly in zones 1-2, to continue to build that aerobic support. Last 15 minutes hard (zone 4).
Warm up: 200 swim, 150 kick, 150 drill down/swim back
Main set: 3 x (400 at your time trial pace plus 5 seconds per 100. Then 50 easy plus 30 seconds RI between intervals)
Cool down: 100 easy