Monday:
Took today off

Tuesday:
Swim – 2800 yards
Main set: 2×100 free on 1:40,  2×50 stroke on 1:00, 2×100 free on 1:30, 2×50 stroke on 1:00, 2×100 free on 1:20, 2×50 stroke on 1:00, 2×100 free on 1:10, 2×50 stroke on 1:00

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

Thursday:
Swim: 2600 yards
Main set: 300 pul, 300 free, 200 pull, 200 free, 100 pull, 100 free

Friday: 
Off (didn’t mean to take today off but it the day just got away from me)

Saturday:
Run: 7 miles nice and easy

Sunday:
Swim: 3,000 yards
Main set: 2x(300 pull on 4:00, 4×50 head up/fists on 1:00, 4×100 on 1:30 hold sub 1:10)