Monday:
Brick 10 min warm up 2x(15 min bike, 12 min run (2x(4 min at 8:15, 2 min at 6:15 pace))

Tuesday:
Swim: 2,500
Main set: 150 pull, 2×200 free, 4×50 free, 150 pull, 4×100 free, 2×50 free, 150 pull, 6×75 free, 1×50 free
Run: 40 min tempo (7/7:30 pace)

Wednesday: 
Brick: Outdoor easy ride to Tod’s Pt, 16 min run then ride back to TT

Thursday:
Swim: 3,000: 400 free, 400 kick, 2x(4×100 odds free on 1:20, evens IM on 1:30, 2×200 pull on 2:30, 4×50 IM order on :50) 200 easy

Friday:
Bike: 1 hour on trainer
Run: 40 min on treadmill (hills)

Saturday:
Run: 45 min easy

Sunday:
Bike: Race (about 20 miles total)