Stay with a smooth pedaling stroke and keep your HR aerobic!
MS: Then 12x400 at 10k race pace. A pacing only workout - no concern for speed. RI: 1'.
WU: 400 swim then 6x50 on 15" rest.
MS: 15x100 @T-pace - 5". Your rest is 15".
CD: 300 easy.
Keep heart rate in zones 1-3 on a rolling course. 'PROUD' form. Allow heart rate to gradually rise to zone 3 as pace builds, but don't force it up.
2:00 ride on a flat to rolling course. Keep HR in Zone 1-2.
Breakthrough: Tempo. Complete a long warm-up building heart rate to zone 4. Then run 20 minutes continuous at heart rate 4-5a zones. Flat course. Relax and listen to breathing. Cooldown for 10'.
WU: 400 swim then 10x50, Sprint first 1/2 lap, on 15s rest.
MS: 10x100 on 20s rest. First 25 is hard, then 75 cruise.
CD: 300 easy.
Breakthrough: After a long warmup and in the middle of your ride, on about a 2% hill or into a headwind, do 4-5 x 3 minutes at Z5 with (3 minute recoveries on time trial bike. 90+ rpm. Smooth pedaling. Long cool down.
Run 25' on a flat course or treadmill after bike workout. Keep HR in Zone 1-2. Stretch when done and add in Core 1, 2 or 3.
WU: 500 swim easy. 8 x 50 done as 25 drill and 25 swim.
MS: 7 x 100 (20”) #1 is easy. Descending time for each interval. Rest 1-2 minutes.
3 x 100 (20”) each same pace as #7 of first set.
300 kick steady effort.
CD: 200 easy swim.