Swim

• 45m
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speed day
wu: 200 swim, 200kick, 200pull, 200 swim
main: 16 x 100, descend 1-4, 5-8, 9-12, 13-16
cd: 2 x 50 easy

Run

• 30m
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30 minutes with strides. RPE 3.

Swim

• 1h 15m
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Long day
wu: 300 swim, 300 kick
main: 1 x 1750, RPE 4 (alternate 1 x 1000)
cd: 4 x 50, each slower than last

Bike

• 1h 30m
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90 minutes easy alternating every 10 minutes from big ring to small.

Run

• 1h 00m
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60 minutes easy running.

Swim

• 30m
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30 minutes nonstop at RPE 5. This should be a hard effort but only hard enough where you can maintain the pace for the whole 30 minutes.

Swim

• 2h 00m
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Long day, shorten the reps on the main set if you need to...
wu: 4 x 75, last 25 in each is backstroke.
main: 4 x 1000, each 1000 as (1 x 750, 5 x 50), rest 2:00 after each
cd: 2 x 50 easy (swim, kick, swim)

Bike

• 1h 30m
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90 minutes mostly even paced ride. Do some 60 second accelarations (like the running strides) every 8 minutes, settle back into RPE 3 otherwise

Run

• 1h 30m
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90 minute tempo workout
wu: 10 minutes RPE 2-3
main: 7 x (7t, 3r) (7minutes tempo at RPE 7, 3min recovery at RPE 2)
cd: 10 minutes RPE 3