30min aerobic test. For those of you using heart monitors, here's a way to roughly determine your lactate threshold for running.
Do a 30min time trial and record your average HR over the last 20minutes. For future runs, this heart rate should match about your perceived effort of RPE7. This pace will also change depending on your fitness level.
wu: 200 swim, 200kick, 200pull
main: 16 x 50, descend 1-4, 5-8, 9-12, 13-16
cd: 200 easy