Monday:
Off

Tuesday:
Swim – 3,000 yards

Wednesday:
Brick – 1 hr bike, 30 min run

Thursday:
Swim – 3,300 meters
Run – 1 hour (outside)

Friday:
Bike – 1 hour (indoors)
Run – 15 min immediately following ride – 1 mile at 6:30 pace, then rest easy

Saturday:
Swim – 4,000 yards
Bike – 1hr 15 min (outside)

Sunday:
Run – 1 hour (outside)