Bike 20 miles. Alternating 2 miles easy, 2 miles at Olympic race effort - do this 5 times.
Strength train and/or yoga.
Pushups, dips and pullups are all done to fatigue on every set. Squats are bodyweight squats.
If you can't do the conventional pushup, start with the Knee's Bent Pushup
If you can't do one pullup, have somebody help you by helping push you up at the waist.
Parallel Bar Dips can be substituted with Bench Dips
Strength training should also include one of these Core Programs or The Hard-Core Program
WU: 300 warm up
MS: 6x50 on 10" rest at Olympic race pace.
Then swim 8x150 at best effort on 20" rest.
CD: 100 cooldown
Whatever you have time for this weekend- 20-30 miles - as easy or as hard as you like.
5 miles off the bike as medium effort RPE=6.
Take this as easy or as hard as you like.
WU: 100 swim, kick, pull, swim - (400 warm up)
MS: Then 4x100 on 20" rest at OLY Pace
8x50 at Sprint pace on 15" rest
8x25 at Sprint pace on 10" rest
CD: 100 cool down.
Kickboard Kick OR
Kick on Back
WU: Warm up for 1.5 miles
MS: Then run 10x400 at 5k pace, no faster with a 200 recovery at an easy jog
CD: Easy cool down for 0.5 miles to finish up.