Pacing
LT
45
1500
WU: 200 swim then 4x50 on 15" rest.
MS: 10x100 @T-pace - 5". Your rest is 30".
CD: 100 easy.

Double brick!
Endurance
40
Ride 20' - easy - just get the legs going - focus is on nice smooth pedaling. After 20' hop off the bike and hit the 1st run.

After the run, you hop back on your bike and spin for another 20' - (5' easy/10' hard/ 5' easy) again - and go right into the 2nd run!

Run Brick
Strength
30
First run is 15' every easy - focus on running easy.

Hop back on the bike after your first run, and then on your second run - you are going to run 5' easy, 5' hard, 5' easy. Make sure you walk to cool down!

Run Speed
Speed/Efficiency
30
30' run with 8x30" strides. These are best if done on a slight downhill on a dirt path. Warm up for at least 10' before the first stride. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done and add in Core 1, 2 or 3.

Mixed Swim
Easy
45
1100
WU: Swim 4 laps (200 yds) warm up.

MS: The next set will be 10 x 50 on 30" rest. This means 50 yards sprint, 8x, each time with 30 seconds rest when you finish. Then swim 200 yards of drills (mix it up) and then swim 4x 25 yards fast with 15" rest.

CD: Then swim 100 yards easy cool down.

Bike Base
Endurance
45
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals for the first 10'. Then you are going to put the bike in a bigger gear or resistance mode and spin at a lower, harder cadence - do this 2 x 12' - you can recover for 3' between 10' hard efforts. Once you have finished that, go back to spinning easier. Keep HR in Zone 1-2.

Period AA
Sets 2-3
Reps 20-25
Speed Slow
Recovery 1-1.5'
AND Core #3 - 2x
Time 75

Run Base
Strength
60
Run 60' on a hilly course or treadmill. Let the HR get up to high Z3/low Z4 on the uphill and keep HR in Zone 1-2 otherwise. Stretch when done and add in Core 1, 2 or 3.

Long Rep Swim
Endurance
45
1400
WU: 200 warm up (wu). 8 x 25 on 15 sec rest.
MS: 3x300 yd with :30 rest.
CD: 100

Bike Base
Endurance
20
Ride on a flat course or spin bike. Focus on keeping your pedal stroke smooth and learning to be 'light' on the pedals. Put as much pressure pushing down on the pedal as you do on pulling up the opposite pedal. Keep HR in Zone 1-2.