Spin out the legs from the run test. Have fun, this can be a commuting ride or trainer ride.

Easy swim, focus on form. Break it up every 200 or so with a breast or back stroke.

Choose the single biggest weakness in your swim stroke and complete 10x100m drill sets that address it. For example, if you are a weak or inconsistent kicker, you could do kick sets or stomach swimming. If you struggle with having a high elbow in your catch and pull, you could do single arm swim drills and sculling. If you lack proper hip turning, you could do side swimming drills. This can also be used as a recovery workout after a race.

20-25 minute aerobic run in Zones 2-3. Every 2-3 minutes, include a "pick-up stride" of 20 to 30 seconds of fast running where your focus is on maintaining good running form and getting your feet UP off of the ground quickly. Strides get you out of the rut of always running slowly (plodding), without adding undue biomechanical stress or inducing too much fatigue.

Pre-race bike. 30 minutes easy, including 6x2 minute hard race pace efforts with full recovery after each.

Warm-up with 200-300 meters drill of choice, then swim 5x100, 5x50 and 5x25. Full recovery after each repeat, and swim at maximum sustainable pace, focusing on what modifications you can make to go faster.