See run brick above first!
Race simulation - start out easy and at the start of hour 2 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.

** Had to break up the bike/run brick and move the bike up a day. I hate night shift! Plus we're due for more rain tomorrow and I can swim/run inside if need be.

WU: 400 MS: 6x50 builds (each one gets faster) on 30" rest. Then 4x(4x100) - #1 RI = 20" - #2 RI = 15" - #3 RI = 10" - #4 RI = 5" Swim 200 ez. Then swim 6x75 20" rest. On the odds (1,3,5) the last 25 is sprint. On the evens, the last 50 is sprint. CD: 200

WU: 1000 swim & 4x100 on :20 rest.
MS: 3x800 on :30 rest.
After last 800, you are going to pull an easy 300.
Last set is 8 x25 on 1:00 as fast as you can.
CD: 200

Breakthough: Tempo intervals.
WU: 10
MS: On road or trainer. Do 5 x 6 minutes in the 3 zone (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
CD: 10

WU: 15'
MS: 15' of running with a fast pick up for 30" every 3:00 - so 30" cruise pace, recover for 2:30, do another pick up.
CD: 15' Z1

Damn it!  Missed the swim so moving it to Thursday...

Start out at a very easy gearing, over 30' gradually increase the resistance to a medium level. Maintain medium resistance for 30' spinning smoothly. Then gradually work back to the easy gear you started with over the last 30' minutes. Purpose is to loosen legs after long run or ride from day before.
** whatever, did a ride. High winds!

Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 for the first 15' which is a warm-up. Next 30' is 10 x (1' hard - 5K pace, 2' easy - marathon pace). Return to Zone 1-2 for last 15'. Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
** treadmill

Easy spin later in the day to shake the legs out from the run.
** stationary, only got in an hour...

Race simulation - start out easy and at the start of hour 3 you should be in high Zone 2, the last 30' are Zone 3. Go right into the brick.
** T-storms, rode almost 2 hrs then headed for the gym and finished on stationary. Lap1 on bike, lap2 stationary, lap3 Z3.

RUN BRICK
Run 40' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
** treadmill

WU: 500
MS: 500 pull, 8x50 fast on 20" rest
CD: 100