Warm Up - 1000m   
4 x 100m Freestyle (20 seconds rest)   
3 x 100m Pull Buoy & Paddles (15 seconds rest)   
2 x 100m Kick (10 seconds rest)   
100m Backstroke / Breaststroke   
Main Set - 1600m   
8 x 50m Freestyle (Holding best pace with 15 seconds rest )   
8 x 100m Freestyle  (Holding best pace with 10 seconds rest)   
8 x 50m Freestyle (Holding best pace with 20 seconds rest)   

Cool Down - 400m

Warm Up – 30mins
20 mins @ cadence 85-95rpm
4 Sets of:
30 sec Hard Effort @ cadence 89-100rpm
60 sec Easy Spin
Main Set - 19mins
1 Set of:
4 min effort, 4 min rest
3 min effort, 3 min rest
2 min effort, 2 min rest
1 min effort
Cool Down – 10mins
Easy spinning

Warm Up – 10mins
10 mins easy jog
warm-up 15 minutes ez running with some strides.
the do the following intervals:
3 min @ 10k pace, 1 min recovery
2 min @ 5k pace, 1 min recovery
1 min All OUT, 1 min recovery
10 min ez running
3 min @ 10k pace, 1 min recovery
2 min @ 5k pace, 1 min recovery
1 min fast, 1 min recovery
5 min cool down

Open water swim
Try wetsuit/speedsuit
Swim race course

500m warm up
500m kick
500m pull buoy
5 x 100m Freestyle (Holding best pace with 10 seconds rest)

Key Points:
Check Bike Gear
Bike the Run course
- More a muscular loading than a CV loading.

15 minutes Run
500-1000 meter swim
(Wetsuit or Speed suit)