Run 10' warm up to your favorite 2-3' minute hill. Workout is 8x2' hard - should be at LT at around 2' then jog down easy. Its ok to walk a little bit to get your breath back. Cool down is 5' easy.

WU: 300 swim & then 300 drills.
MS: 8x100 @75% effort. Rest is 20".
Then 8x100 on your best average of the set above (if you hit 1:40 avg. then that is your goal on this set). Rest is 10".
Next set is 400 pull with paddles.
CD: 200

** no paddles, 200y with knee float then 600y easy practicing sighting.

WU: 10'
MS: 6' hard (at LT), 2' easy (zone 2). Do this 7x
CD: 10'

Screw it - Spin Class!!

Brick: Start just under race tempo and build every 5 minutes
CD: 5 min decreasing slowly

Legs

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