Monday:
Brick – 10 min warm up, 15 min bike with 5 hard efforts, 10 min run (4% grade), 15 min bike with 3 hard efforts of 2 min each, 10 min run (1-3% grade)

Tuesday:
Swim – 2700 yards: 500 free, 300 kick, 3x(100 IM @1:40, 200 free hard @3:00, 300 free pull @4:00) 100 easy

Wednesday:
Ride: 40 min on trainer
Run: transition run post ride 20 min

Thursday:
Brick: agh – can’t remember specifics but 25 min ride, 10 min run, 15 min ride, 12 min run.  I swear I did it – I have the picture to prove it 🙂

Friday: 
Swim: 400 free, 400 kick, 3x(3×100 IM on 1:40, 200 free on 3:00, 300 pull on 4:00) 200 easy

Saturday:
Run: 55 min on treadmill (7 miles)

Sunday:
Swim: 400 free, 300 kick (every 4th lap fast), 3×100 IM on 1:40.  400 free on 5:20, 400 pull on 5:20, 2×200 free on 2:40, 2×200 pull on 2:40, 400 easy