Sunday - Run - 400m, 600m, 800m, 1200m, 800m, 600m, 400m. All done basically all-out and with a 400m RI between each.
Monday - Swim - 30 minutes in Zone 2 with drills. Bike - 45 minutes in Zone 2 with variable gearing.
Tuesday - Run - 5 miles @ 6:26/mile
Wednesday - Swim - 30 minutes in Zone 2 with drills. Bike - 1:00 in Zone 2 with variable gearing.
Thursday - Run - 9 miles @ 6:49/mile
Friday - Swim - 45 minutes in Zone 2.
Saturday - Bike - 1:30 in Zone 2 with 5 sets of spin-ups, followed immediately by a 30 minute tempo run.
So go ahead and train with me. It's gonna be fun!