Monday:
Brick – bike 10 min warm up, bike 1 -15 min at 80+ rpm at 75%, with 3×30″ at 100%, run 1 -12 min at 2% increase grade by 1 every 3 min, bike 2 – 15 min at 90+ rpm with 3×30″ at 110 rpm at 80% intensity, run 2 – 12 min start at 4% decrease .5% every 2 min and increase speed to race tempo

Tuesday:
Swim: 2,800 yards
300 free, 300 IM k-d-s, 300 kick with fins, 3x(300 pull on 4, 200 IM on 3, 100 hard on 2) 100 easy
Run: 6.1 hilly miles at conversational pace ~8:30

Wednesday:
Brick – Bike: 50 min (hill climb), Run: 3 min wu, 1 mile tempo, rest easy to 20 min total

Thursday:
Run: 30 min with 2 miles tempo on treadmill
Swim: 2,100 – 600 free (every 4th lap back), 5×100 kick with fins on 1:40, 4×50 1/4 blast on :45, 200 DPS, 4x(4×25 underwater kick on :40, 25 sprint on :20 (hold sub 14), 100 easy)

Friday:
Off

Saturday:
No time 😦

Sunday
Swim: 3k
Run: 1 hour (including 10k tempo in 45 min)