1-3 hour ride on a flat course. Keep HR in Zone 1-2.
Run 60' on a flat to rolling course or treadmill. Keep HR in Zone 1-2 - keep it easy to low medium effort except for middle section where you do 4 x (2' slightly over LT/5K pace, 2' very easy).
Think about form and running pretty. Concentrate on keeping turnover high, don't overstride - run efficiently.
This run can be from 60-90' long depending on fitness level.
WU: 400 swim then 6x50 on 15" rest.
MS: 10x100 @T-pace +3". Your rest is 15"
CD: 300 easy.