1.5 ride on a flat to rolling course. Cadence at 90, smooth pedaling, no grinding! After 30' warm up - spin up to 100 RPMS for 30" every 3 minutes for the next 30'. Ride another 30 at 90 RPMS. The focus is on smooth pedaling - 90 cadence - Z2 HR.
**Stationary bike

1.2 mile swim in pool - 37 minutes.
50y right arm drill
50y left arm drill
50y breast stroke
50y easy free

Legs

4 hour ride on a flat to rolling course. Keep HR in Zone 1-2.

Dreadmill:
WU: 30 min Z1
MS: 45 min Z2-3
CD: 30 min Z1
(I don't think HR monitor is working. Real flaky at first then when it settled down I couldn't get it over Z1.9 even at a 8 m/m pace.)

WU: 400y easy
MS: 3 x 500y (400y tempo, 100y drills)
CD: 400y easy, mixed

SURE!  20*F and sleeting.  Of course the gym is closed.  This week ain't lookin' good!

Loosen after long ride yesterday
WU: 10 min Z1
MS: 25 min Z2
CD: Z1

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.

RUN BRICK
Run 30' 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.

Warm Up

Cool down

MS: Then swim a 1000m/yd time trial all out. Record TT time.

Fast spin on stationary bike. Some out of the saddle and increased resistance.