Run with heart rate in zone 1 on a flat, soft surface. VERY easy. Embarrassingly slow. Best alone.
500 swim choice
400 as 50 drill, 50 swim smooth
6x50 perfect form, count strokes 10 seconds rest
Ride in 1-2 power zones, mostly 2 zone. Flat course. Low effort--light on pedals. Comfortably high rpm.
Very easy run with a 2-3x30 second pick ups. This is 30 seconds building pace and increasing cadence. A couple minutes in between each pick up
BT: Warm up: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.
4 x 400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). rest 10 seconds after each
500 time trial. All out. Your average 100 pace for this is your T-time for future workouts.
Then swim easy, 100 cool down. (2400m/y)
Long warm up.
Then time trial 30 minutes. Flat out-back or the entire 30 minutes up a slight grade. Race effort. As hard as you can go for the entire 30 minutes. Record average power for the 30-minute effort (this is your FTP power). Otherwise keep power in zones 1-2.
Ride in 1-2 power zones, mostly 2 zone. Flat course. Low effort--light on pedals. Comfortably high rpm. Loosen up the legs