MS: Tempo intervals. On road or trainer. Do 5x6 minutes at Tempo effort - Zone 3 (2 minute recoveries). Relax! Smooth pedaling. 80-90 rpm. Aero position.
MS: 15' Run on a flat course or treadmill @ Zone 2
WU: 300 warm up, then swim 8x50 on 20" rest.
MS: 100/200/300/400/500/500 all with 10-20” rest. Last 500 should be ~3-5” faster per 100, than goal IM Pace.
For example, if the goal is 1:00 swim at IM - that would be 1:25/per 100/yd pace. So, the goal in the last 500 of this 2k set would be under 6:50 or 1:20-1:23 pace.
CD: Get a nice easy 300 cool down.