The week so far

Mon
Swim 2750
WU 200S,100K,100IM,100K,200S
300 pull
3X500 as 100 hard, 50 mod, 100 hard, 50 mod, 100 hard, 50 mod, 50 hard
CD 250

Tue
Bike 1:10 on trainer 20 min warm up 2X20 5 min rest 5 min cool down
Run 30 minutes 3.9 miles (15 Z2 15 Z3)

Wed
Swim 2000 yards
2X(200 swim, 100 kick, 200IM, 100 kick, 200 pull, 100 kick)
CD 200
Run 1:00 Easy 7.3 miles

Plans for the rest of the week:

Thu
Bike 2X12 Z4 WU and CD
Run 30 to 45 minutes easy

Fri
Swim 2000 to 3000

Sat
Swim with FAST ~4K
Bike 20 min Z4 2X20 min Z3 WU and CD
Run 30 to 45 minutes easy

Sun
Run Long intervals ~1:00