25' run with 4x30" strides. For your recovery, you can walk back to the starting point. Strides are quick bursts that are as fast as 5k pace. You are looking to get in about 45 left foot strikes per 26-28". Stretch when done
WU: 300 & 6x50 on 10" rest.
MS: 12x100 w/ 20" rest.
MS:4x 3' Race Pace efforts w/ 2' recovery. Keep light on the pedals. This is just to spin out the legs.
MS: 4x20" fast with a full recovery between each.
Open Water Swim
Open water swim - Do this at the time the race would start. See where the sun is, bouys, anything on the horizon that you can spot off of. Throw in 6 x 100 sprints with full recovery. Just stay loose.
Pre Race Prep
Warm up for 10' , make sure your bike is shifting properly and nothing is loose or rattling. Check tire pressure and make sure handlebars, stem, skewers are all tight. After wu, do 4x20" fast with a full recovery between each.