Run week: Starting to add in more running volume:

Monday:
Run - Long run. It is very important to stay aerobic throughout the run at HR #1-2

Tuesday:
Swim - #1 - (3500)
warm up: 8x 100 as: 1 free/ 1 kick on 15 sec rest,
main set: 10x 200 steady at Hr#2 high with 20 sec rest,
cooldown: 7x 100 as:2 drill/ 2 kick/ 3 choice

Bike - bike interval on the trainer:
15 min warmup,
1x (20 sec fast spin/ 40 easy, 30 sec fast spin/ 30 easy, 40 sec fast spin/ 20 easy),
15/12/10min descending within each one from Hr#2high to Hr #3high, 4 min easy between each,
6x 30sec fast spin/ 30 sec easy,
15-10 min cooldown.

Run - transition run 40 min run performed after your bike intervals (within 10 min) at an easy to moderate effort of Hr #1-2

Wednesday:
Weights - 2x12 reps. easy to moderate intensity with faster execution (two counts up and two counts down)

Thursday:
Swim - #2 -(3500)
warm-up 16x 50 as: 8 free/ 4 kick/ 4 choice on 10 sec rest,
main set: 6x 400 as: 1- 400m on 30 sec rest/ 1- 4x100 on 10 sec rest/ 1- 8x 50 on 5 sec rest- all swim at 85%(Hr#3),
cool-down: 200 choice

Run - 50 min. easy to moderate effort at HR #1-2

Friday:
Run - track workout
20 min warmup and stretch,
6x accelerations,
3x600 run at 10km pace with 200 jog recovery,
2x 800 run at 10km pace with 200 jog recovery,
2x1000 run at 10km pace with 200 jog recovery,
2x 200 fast with 400 jog recovery,
15 min cooldown.

Weights - 2 x 12 reps. easy to moderate intensity with faster execution (two counts up and two counts down)

Saturday:
Swim #3 (2500)
warm up: 6x 100 free on 10 sec rest, 6x 75 kick on 10 sec rest,
main set: 2x (4x 50 free on 10 sec rest, 2x100 pull on 20 sec rest, 200 choice on 1 min rest, all easy aerobic),
cooldown: 200 choice

Bike - 90 min easy ride very important to stay aerobic at HR #1-2

Run - transition run, 40 min run performed after your long bike ride (within 10 min) at an easy to moderate effort of Hr #1-2.

Sunday:
Day Off