A simple session that builds swim enduarnce and aerobic capacity.
A steady build run. Choose a rolling course, off road would be a good option.
A session that get the athlete used to holding race pace or above for extended periods.
This ride aims to build aerobic endurance.
Riding at a lower cadence will help build leg strength and is more efficient for time trial efforts. However spend some time (eg:10mins in every 30min) riding at high cadences of 90-95rpm as this is useful when descending or recovering.