Easy spin for 30 minutes in small chain ring. No HRM, but keep the effort very easy.
WU: 500 warm up (wu). 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.
Your TT time for the 1,500 is divided by 15, to get your average pace. This pace is now known as your T-Pace.