110-120 miles. First 30 miles are easy Zone 1 - then try to ride the next 80-90 miles at Zone 2 while keeping cadence in 85-92 range and eating and fueling properly.
*Go right into the run brick.
Run off the bike - nice and aerobic!
WU: 1k warm up as 500 swim, then 500 as 25 swim/100 drill/50 swim
MS: 8x (400 at T-Pace, 100 easy)
CD: WHIRLPOOL 10'