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

Warm Up – 25 mins
10 mins easy jog   
15 minutes ez running with some strides.   
follow by 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   
cool down   

Open water swim
Try wetsuit/speedsuit
Swim race course

500m warm up
500m kick
500m pull bouy
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.

15mins Run
15mins Swim