Run 30-45 minutes: warmup and 4 strides, then mostly 2 run. At your option include 3X6 minutes at zone 3, 2 minute recoveries.
Bike 60-90 minutes: warmup with one leg drills and spinup drills (see bit.ly/runbikedrills for description). Then force reps. These are best done on a hill, but they can be done on a trainer or flat road with a big gear. Use a big gear even if on a hill (eg. 53X14). Cadence should be low while power output is high. After coasting at no more than 10mph, stay seated and drive the pedals hard for 6 full revolutions. Very easy recovery for 3-5 minutes then repeat 2 more times. If you have knee or other lower leg problems you should avoid these. Remainder of ride zone 1-2.
400 - warmup. 200 swim and 200 drills
300 - 6X50 building speed within each 50, 5-7s rest.
1000 - 5X200, 20s rest, getting slightly faster with each 200. Start out moderate.
300 - 4X75 (25 drills, 25 perfect form, 25 fast), 5s rest.
400 - cool down. 200 drills, 200 swim.
Bike 1-2 hours: after warmup do 3-4X8 minutes in zone 3, 3 minute recoveries.
Run 30-40 minutes : warmup and 4 strides, then mostly zone 1-2 run.
400 - 200 swim, 4X50 drill
300 - 4X75 descending, 5-7s rest
200 - 8X25 fast, perfect form, 5s rest
800 - 4X200 moderate for first 200, getting slightly faster each 200
100 - kick
400 - 1X400 at Tpace
300 - cool down
Run 20-30 minutes: immediately after. Zone 1-2