Warmup 15-20 minutes.

Then complete 2x8 minutes at your race pace. Rest 5 minutes between intervals.

Cooldown 5-10 minutes.

Run easy, either off the bike or later in the day.

Warmup:
200 Swim with bilateral breathing
4x25 alternate kick on side/drill
Main Set:
3x50 Pull, Descend 1-3 (For the first 50, swim on an interval that gives you 5-10 seconds rest and use that interval the rest of the set).
3x100 Swim, Descend 1-3 (For the first 100, swim on an interval that gives you 10 seconds rest and use that interval the rest of the set).
2x200 Swim, Descend 1-2 (For the first 200, swim on an interval that gives you 10-15 seconds rest and use that interval the rest of the set).
4x25 Pull, breathing only 3, 2 or as little as 1 time per 25. Use a rest interval that allows you to stick to the breathing pattern.

Steady run at an easy pace.

Warmup:
100 Swim, 100 Pull, 100 Kick
Main Set:
400 Swim Straight - Negative Split (2nd 1/2 faster than the 1st).
4 x 100 Swim @ Moderate Pace (~ to your first half pace of the 500 you just did).
400 Swim Straight - Faster than your first 500 but also Negative Split (2nd 1/2 faster than the 1st).
100 Easy swim

Warmup 15-20 minutes riding easy. Complete 15 minutes continuous tempo riding.

Transition immediately from the bike to a 1 mile easy transition run.

Steady endurance ride, easy pace. RPE 3-5.