WU: 100-300 meters get loosen
MS: swim 400-800 for time depending on your swim fitness and skills
CD: 100 easy

A sprint distance triathlon bike is 12 miles. your test ride is 10 minutes

Bike Test (10-Minute Time Trial):
Pick a course to ride that you know you can repeat again in the future. After a 10 minute warm up, bike 10 minutes, record distance, average pace/heart rate. Cool down 5-10 minutes.

A sprint distance run is a 5k. 

Run test
WU: 10 minutes plus drills and dynamic stretch
Run 1.5 mile (around the track is best so you can repeat the test the future)
CD: 5 minute easy walk/jog, plus static stretch

Run 2 miles focus on cadence and foot strike
(more advanced athlete can run 4 miles)

As mentioned Tuesday interval are a great way to mix up the workout and prevent boredom and build fitness

WU: 10 minutes focus on pedaling stroke aspects RPE 3- 4
MS: Ride 5X 2 minutes RPE 6, RI 1 minute RPE 34
CD: 5 minutes easy