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.

WU: 600
MS: 4x200 on 20" rest.
Second set: 800 swim, descend at 400. Rest 30",
Then 8x100@ 90% on 10" rest.
CD: 200

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'

WU: 10'
MS: 7x2' at Z4, rest is 2'
Then 5x1' at Z5 rest is 1'
CD: 10'

Run 40' - Warm up for at least 10' before the first stride. Run 8x30 left foot strikes - time should be between 19-21". In between each stride you will skip 40 times back to the start - take short rest and repeat. Cool-down with at least 5' easy jog (Zone 1).

WU: 300 Free
MS: 12x25 on 10" rest.
400 easy
Then 4x100 on 10".
Next Set: 4x100 RI (rest interval): 20"
2x200 RI: 30"
8x50 RI: 20"
400 easy.
CD: 200 Easy

Sets: 2-3
Reps: 8-15
Speed: Fast
Recovery: 3'-5'

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

Breakthrough:
WU: 200 building speed each 50 (slow-mod-faster-fastest). Rest 30 sec.

MS: Then 5x400 (10 sec recoveries) building speed on each 100 (slow-mod-faster-fastest). Recover 10 seconds after last one.

Then swim a 500 time trial. All out. Your average 100 pace for this is your T-pace time for future workouts.

CD: Then swim easy, 100 cool down.

WU: 20'
MS: Then 1x25' at Zone 2 - mid to high Z2
CD: Then 20' cool down easy.