Monday is a logical rest day. depending on how strenuous your weekend training was, you can schedule your block for tuesday/wednesday or wednesday/ thursday. if you’re really tired, make tuesday an easy day (swim or 45 min bike). if you have a big weekend of training coming up, a tuesday/wednesday block is a good idea because it gives you plenty of time to recover.
Day 1: Swim/Run Brick
Drill: 4×50 catch-up and/or fingertip drag
Main set: 5×300 at lactate threshold swim pace (pace per 100 should be 94–103% of your average 100 split time from a 400 time trial), 1 min recovery Kick set: 4×25 with a kickboard
1-hour endurance run, including tempo run intervals:
Tempo run intervals: 4×8 min, 4 min easy jogging between intervals (tempo pace is 98-102% of your pace for an 8 min time trial; endurance run pace is 50–97% of your 8 min time-trial pace, aiming for the middle of the range for the majority of your non-interval, non-recovery time)
Day 2: Bike/Run Brick
90-minute endurance ride, including steady state intervals:
Steady state intervals: 3×15 min, cadence 90–95 rpm, 8 min easy spinning recovery between intervals. intensity for intervals is 86–90% of the higher of your average power outputs from a 2×8 min time-trial test, or a perceived exertion of a 7–8 on a 1–10 scale. intensity for endurance kilometres is 45–73% of field test power or a perceived exertion of 5–6, aiming for the middle of the range for the majority of your non-interval, non-recovery time.
30-minute run: run the first 15 min at your goal race pace, then bring your pace down to an endurance pace for 10 min, then recovery pace for the final 5 min.