10 minute warm-up, start out slowly and build to Zone 2, after 7 minutes do 4x30 second accelerations building each repeat faster. Take at least 1:00 between each to recover and prepare yourself for the next acceleration.
Main set is 3 x 5 minutes at LT, #1 should have you ending your 5 minutes at just about mid-Zone 3. #2 should see you finishing right at Zone 4a. #3 should have you finishing right at Z5. Between repeats you will get a rest interval of 3 minutes. The 3 minutes should be easy enough to allow your heart rate to come back down to Zone 2.
After your 3rd repeat you will run a 10 minute cool down and stretch for at least 10 minutes. Stretch when done and add in Core 1, 2 or 3.
WU: 500 warm up. 8 x 50 on 15 sec rest.
MS: 1500 yd TT (time trial) for time. After TT - swim a very easy 100. After easy swim -3x200 at the same effort at the TT - on 15" rest.
CD: 200 - Your TT time for the 1,500 is divided by 15 , to get your avg. pace. This pace is now known as your T-Pace.