2 hours, RPE4-5. Try to get this in after the swim. Try out post swim nutrition timing to see how your stomach handles the bike effort combined with the unavoidable swallowing of lake/pool water.
30 minutes easy RPE 2-3.
90 minutes mostly even paced ride. Do some 60 second accelarations (like the running strides) every 8 minutes, settle back into RPE 3 otherwise
wu: 100swim, 100 pull, 100 kick, 100 swim
main: 8 x 100 EBEH (each 100 = 25Easy, 25Build, 25Easy, 25 Hard)
cd: 3 x 50, each slower than last
90 minutes at RPE 4 on trainer or road. Try to maintain aero posture during middle 40 minutes. Take your tools along and stop for adjustments as necessary to keep comfortable position without sacrificing power. You'll find that this position will vary as your flexibility and strength changes. Keep notes in your log of adjustments fur reference.
We'll do this again at the end of the week to test positioning.
60 minutes easy run.
120 minutes with long tempo work
wu: 15 minutes RPE 3 working to 4 by end
main: 90 minutes at RPE 5-7 steady mix of aero and non
cd: 15 minutes at RPE 2-3
500, 5 x 100, 400, 4 x 100, 200, 2 x 100, 100
long reps are at RPE 3, 100s are at RPE 7